Tips for training in the heat

During the warmer months, the weather can be a major drawback for working out. Here are some tips to keep you working out safely to avoid heat-related conditions such as heat stroke, heat exhaustion or extreme dehydration.  

Know your limits: Listen to your body and take a break if the summer heat proves to be a challenge for you whilst working out. If you start to feel dizzy or nauseous, take some time to recover to prevent sickness or any injuries.  

Timing is everything: Between 10am - 3pm is known to be the hottest time of the day. Therefore, it is best to plan your workouts around the peak time for heat, especially if you're walking back and forth to the gym or exercising outdoors.  

Most people like to train first thing in the morning, either at the gym or a morning run, to keep them energised throughout the day and to be able to sleep better at night. 

Appropriate clothing: Lighter colours are great to wear in the heat as they reflect the sun. It's also a good idea to wear breathable or light weighted clothing to stop you from overheating whilst exercising. 

Stay hydrated: On a hot summer's day, water will be your best friend whilst working out. Unfortunately, our bodies can lose a lot of water when exercising. Without drinking water and refuelling your body, you are more likely to become unwell with heat-related conditions.  

Take your time to cool down: Don't sit; keep moving! You must make sure to recirculate the blood throughout your body.  If you don't cool down properly after a workout and get the blood to the necessary body parts, you could pass out. Spend 15 to 20 minutes drinking fluids, eating small snacks, and cooling down before sitting. 

SPF: If working out outside, going for a run or playing tennis, don't forget the sunscreen! Bad sunburn and exercise are never a good match! It can make it very difficult for you to move around and work out.