As temperatures soar across the UK, fitness enthusiasts face the challenge of staying active without risking heat-related illnesses. Exercising in hot weather requires extra precautions to ensure safety and performance.
Hydration Is Key
Experts emphasise the importance of proper hydration before, during, and after workouts. 'Drink at least 500ml of water two hours before exercise,' advises sports nutritionist Dr. Sarah Wilson. 'During your session, sip 150-200ml every 15 minutes.'
Timing Matters
The hottest part of the day (between 11am and 3pm) should be avoided for intense workouts. Early morning or evening sessions are safer alternatives when temperatures are cooler.
Dress for Success
Choose lightweight, breathable fabrics in light colours that reflect sunlight. Technical fabrics that wick away sweat can help regulate body temperature more effectively.
Recognise Warning Signs
Be alert for symptoms of heat exhaustion:
- Excessive sweating
- Dizziness or lightheadedness
- Nausea
- Headache
- Muscle cramps
If you experience these symptoms, stop exercising immediately, move to a cooler place, and rehydrate.
Adjust Your Routine
Consider reducing workout intensity by 20-30% on extremely hot days. Indoor alternatives like air-conditioned gyms or swimming pools offer safer options when temperatures peak.
Remember, your body needs 7-14 days to acclimatise to hot weather. Start slowly and gradually increase intensity as your tolerance improves.
