Tips for Exercising in Hot Weather

It’s been a hot summer so far, and watching the athletes toil in the heat of the Toyko Olympic Games compelled me to write these top tips for exercising in the heat:

-          Be sure to hydrate well before you head out. This means drink lots of fluids the night before. If you indulge in an alcoholic tipple in the sun, be sure to drink extra water after you get in from the sun. You can euhydrate (optimally hydrate) before even heading out into the sunshine. Check the colour of your wee – it should be pale straw in colour.

-          Slop on some SPF (sunscreen) at least half an hour before heading out into the sun. Get in the habit of putting it on your face every morning over summer – your skin will thank you in years to come, and avoiding sunburn will keep you cooler.

-          Schedule outdoor workouts for early morning or evening, avoiding the heat of the day. You may wish to exercise indoors on very hot days, with a fan on!

-          If you do exercise in the heat of the day, go somewhere shady (for example run through some shady woods, or beside a river).

-          Wear light coloured fast-wicking clothes. Fast-wicking material draws the moisture from sweat away from the body allowing it to evaporate. Cotton is soggy and hot.

-          Take a bottle of water out with you and you can also splash it over your face and head to keep cool.

-          I like to wet a travel towel to cool down with, sponge yourself down if required!

-          If you start to feel hot or dizzy, lower the intensity of exercise. There’s nothing wrong with taking a break in hot weather. Aim for the shade!

-          Cool down at home, then take a nice cool shower. Enjoy stretching and rehydrating afterwards.

Personally I love cycling over running on hot days as there’s more of a breeze (and less effort). Muscles may also be more pliable in the heat, so try spending extra time on stretching and keep high intensity cardio for cooler days. Enjoy the sunshine!