With summer finally making an appearance across the UK, many of us are keen to make the most of the sunshine. But when temperatures rise, exercising in hot weather can pose a risk if we don’t take sensible precautions. Whether you’re a seasoned ‘sporty’ or just trying to stay fit, it’s important to adapt your routine to stay safe and comfortable during warmer spells.
So what can we do to keep active while beating the heat?
- Time it Right
Avoid the hottest parts of the day. Time was, this was always midday, but I think this has shifted in recent years – more like 12-4pm. Aim to exercise early in the morning or later in the evening when it’s cooler. - Dress for the Weather
Wear lightweight, loose-fitting clothing in breathable fabrics like cotton or technical sportswear designed to wick away sweat. Light colours reflect the sun, whereas darker ones absorb heat. Don’t forget a hat to shield your face and neck, and sunglasses to protect your eyes. - Stay Hydrated
Even in mild British heat, we lose more fluids through sweat. Drink plenty of water throughout the day and have a bottle with you while you’re active. If you’re out for longer than an hour or doing something intense, consider an electrolyte drink to replenish salts. Try to find one without added sugars – it’s the minerals we need to replenish! - Scale It Back
You don’t have to skip your workout – just modify it. Swap a high-intensity session for something gentler like yoga, Pilates, or a brisk walk. If you’re strength training, reduce the weights or do fewer reps. Listen to your body and don’t push through if you’re feeling faint or dizzy. - Seek Shade and Breeze
If you’re outdoors, choose routes or locations that offer shade – tree-lined parks, woods, or river paths. A light breeze can make a huge difference. If exercising indoors, open windows or use a fan to circulate air. - Use Sun Protection
Always apply a high-factor, sweat-resistant sunscreen – even on cloudy days – and reapply if you’re out for longer periods. Sunburn not only damages skin but impairs temperature regulation too. - Be Heat-Smart
Keep an eye on the weather forecast and use it to plan your activities. Heatwaves can be unpredictable in the UK, so be flexible and willing to adapt your routine. It’s perfectly okay to switch to indoor activities like swimming or online fitness videos when it’s sweltering outside. - Look After Others
Check in on your exercise buddy. Watch for changes in their behaviour which might indicate heat stroke, like confusion, reddening, dizziness/unsteadiness, nausea. This is also especially important for our children who are not so efficient at temperature regulation. Encourage regular breaks to drink and cool off in the shade – you’re only a temporary kill-joy!
With a bit of planning and common sense, there’s no need for the summer sun to derail your fitness goals.
Stay cool, stay safe – and enjoy moving your body, for as long as our summer lasts!