With the Met Office issuing a rare red warning for extreme heat across parts of England and Wales this week, experts have shared advice on how to stay safe in the soaring temperatures. Temperatures are expected to climb as high as 40°C in some areas later this week. The warning covers London, parts of the Midlands, south-east Wales and southern England, and remains in effect from 9am on Wednesday until 9pm on Thursday.
Met Office Warns Against Exercising in Peak Heat
Those who regularly head out for a run or gym session are being urged to take extra care, with a doctor warning against exercising during the hottest part of the day. Met Office advice states that exercise is best avoided between 11am and 3pm. "People in the alert areas are advised to drink plenty of fluids and keep out of the sun, and avoid exercising between 11am and 3pm," it warns.
Dr Hussain Ahmad, an experienced hospital doctor and consultant practitioner in the UK, said of the advice: "Solar radiation peaks between 11am and 3pm, making surfaces like tarmac much hotter than the air, which increases your overall heat load. As your body is already trying to keep cool by sweating and increasing the blood flow to your skin, adding exercise raises your core temperature even more quickly."
Risks of Heat Exhaustion and Heatstroke
Dr Ahmad added: "During a heatwave, in hot or humid conditions, heat gain outpaces your body’s ability to lose it, increasing the risk of heat exhaustion or, in severe cases, heatstroke." Heat exhaustion symptoms include dizziness, nausea, and fatigue, while heatstroke is a medical emergency requiring immediate attention.
Dr Ahmad recommends swimming as the best form of exercise during a heatwave, as water helps dissipate heat. However, if running or cycling is your preferred workout, he says it is "generally safer to do so before 10am." "Indoor strength training in an area with good airflow is a more practical alternative," he added.
Tips for Safe Exercise in Hot Weather
The doctor also advises exercising in shaded areas, keeping sessions shorter and ensuring you drink plenty of water. "Wear loose, light-coloured clothing and stop if you start to feel dizzy or unwell," he added, speaking via Click2Pharmacy.
JD Gyms has also shared expert advice on training safely in hot weather. Its experts encourage gym-goers to maintain steady hydration, adjust training times where possible, reduce workout intensity, extend rest periods between sets and never skip their cool-down. They explain: "An effective cool-down is essential after exercising in extreme heat. Abruptly stopping exercise in hot conditions can increase feelings of dizziness, nausea and fatigue; therefore, UK gym-goers should aim to take five to ten minutes post-workout to gradually lower their heart rate and regulate internal temperatures through light movement and gentle stretching."
