By David Fairlamb, David Fairlamb Fitness
While many people worry that exercising in the heat may be unsafe, the key is preparation, common sense and adjusting your routine sensibly. With the right approach, there is no reason you cannot stay active and enjoy training throughout the warmer months.
Choose the right time to exercise
One of the smartest things you can do is train at the right time of day. Early mornings and later evenings are usually far cooler and more comfortable, reducing the risk of overheating and allowing you to exercise more effectively.
Pick cooler locations
Whenever possible, choose shaded routes such as parks, woodland trails, or coastal areas where temperatures are naturally lower. Be especially cautious in built-up towns and cities, where heat can become trapped between buildings and concrete surfaces, making conditions feel far hotter than the actual temperature.
Dress for the conditions
Wear light-coloured, loose-fitting, breathable clothing that allows heat to escape more easily. Technical sports fabrics that wick sweat away from the skin can also help keep your body cooler and more comfortable during exercise.
Keep your head cool
Your head plays a major role in regulating body temperature, so wearing a lightweight cap can make a big difference. For extra cooling, soak it in cold water before or during your workout. Cooling the head and neck area can help reduce fatigue and prevent that sluggish feeling often experienced in hot weather.
Slow the pace
Many people try to train at the same intensity regardless of conditions, but heat places extra stress on the body. During very warm weather, slightly reducing your pace, shortening your sessions or allowing longer recovery periods can help you train more safely and effectively.
Hydration is essential
Staying hydrated is critical during hot weather. Around two litres of water per day is often considered a good baseline under normal conditions, but during periods of heat, especially when exercising, your body will require considerably more fluids.
Replace lost salts
Although we are often advised to limit salt intake, prolonged sweating during exercise can cause the body to lose important electrolytes, particularly sodium. Adding a small amount of salt to meals or using electrolyte tablets or drinks can help maintain fluid balance and reduce the risk of cramping and dehydration.
Rehydrate after night sweats
Warm nights can often leave you dehydrated before the day has even begun. Keeping a pint of water beside your bed and drinking it first thing in the morning is a simple but effective habit to quickly restore hydration levels.
Limit caffeine before long sessions
Before long training sessions in the heat, it may help to reduce caffeine intake. Drinks such as strong coffee can increase trips to the toilet and contribute to additional fluid loss at a time when your body is already working hard to stay hydrated.
Don’t forget hydration when swimming
Swimming may feel cooler than running or cycling, but you still lose fluids through sweat while in the water, even if you do not notice it. Hydration remains just as important during swimming sessions as it does with any other form of exercise.
Listen to your body
If you begin to feel dizzy, unusually fatigued, nauseous or develop a headache, stop exercising immediately, move into the shade and cool down. Heat exhaustion can develop quickly if warning signs are ignored.
Exercising in heat can burn more calories
Training in warm conditions forces your body and heart to work harder to regulate temperature, which can increase calorie expenditure. However, extreme heat can also reduce performance and shorten workouts. Moderate warmth is usually ideal, allowing you to train effectively while still benefiting from the additional work your body does to cool itself.
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David’s summing up
Exercising in the heat is perfectly manageable when you prepare properly before, during and after your workout. Plan when and where you train, dress appropriately and pay close attention to your hydration levels throughout the day.