Posted on May 07, 2016 by Jenny Cromack
The temperature is beginning to heat up, and warm weather always brings that feel good factor perfect for some outdoor workouts and getting outdoors and being active. But, living in England, we are often not accustomed to exercising in the heat. So with the temperature gauge rising, and some holidays in warmer climates booked, here are our top tips for working out in hot weather.
1) Drink Up
When we exercise in warm weather our body temperatures increase. Our body has a very efficient built in cooling system aka sweating however, if it is humid your sweat sticks to your skin and this can actually increase your body temperature.
Your body is made up of about 60% water and when we exercise in hot weather we can lose about 2-4% of that fluid, so ensure you are drinking throughout the day and during your sessions. Even a small amount of dehydration can lead to a significant reduction in performance. However, don’t panic and over do it with the water as drinking too much water can lead to a problem called hyponatremia (low blood sodium).
2) Ease Up
As Personal Trainers, we are never ones to say take it easy in a workout but just be mindful to take it a little easier when working out in the heat, especially if you are new to exercise or have not worked out much in the heat before. If you like to push yourself just be mindful and maybe change your training around and do one of your easier sessions instead.
3) Avoid The Hottest Part Of The Day
Rise early to catch the cool of the morning or go out at sunset or later in the evening. If you’re on holiday, in the heat of midday, take cover under shade and chill! If you must do some exercise jump in the pool and blast out some lengths!
4) Wear Light Coloured & Lightweight Clothing.
Darker colours absorb heat which can make you feel increasingly hot. Heavy weight or tight clothing has the same effect, so keep it cool and light allowing more air to circulate over the skin and keep you cooler.
5) Go Swimming
If it’s just to hot to do your normal run or gym workout take to the pool and do some lengths…don;t just chillon the Lilo get some lengths in!
6) Listen To Your Body!
You know the difference between working hard and pushing yourself to the point where you could get heat stroke If you’re feeling any of the following, find air-conditioned comfort….fast…and drink some water!
Weakness
Light-headed
Dizziness
Paling of the skin
Headache
Muscle cramps
Nausea or vomiting
Rapid heartbeat
7) Wear Sun Cream
Burning isn’t fun or safe and heatstroke can effect your training so cream up!
We hope this top tips to exercising in hot weather allow you to exercise safely whether it’s continuing with your normal workout routine at home or on holiday
