Exercising when it’s hot can be a real slog. Here are some ways to make it more bearable and more importantly, safer.
Drink water! Before, during AND after exercise. BUT not excessively, you need to keep the electrolyte/water balance in your body. Sip don’t glug. You will be losing electrolytes (or salts) as you sweat but for most people that will be replenished at your next meal.
Exercise early in the morning when it is cooler.
Use a wet tea towel to put around your neck, under arms, drape over your shoulders, on your head 😂 Or wet your t shirt before you put it on ready for exercise.
Exercise in the shade or indoors to avoid direct exposure to the sun. If indoors, get the windows open and a fan on.
Lower the intensity of your workout to prevent overheating. Take longer recovery breaks and reduce the time for any higher intensity intervals.
Dehydration
If you are dehydrated, you will feel sluggish and tired. The NHS has this advice for treating dehydration. However, prevention is better than cure so here is some advice on how to maintain correct levels of hydration. Remember, to drink extra if you are exercising and keep sipping water during the day if you are working in a hot environment. Avoid soft fizzy drinks, these can be very high in sugar and this in itself can dehydrate you. (Not forgetting that a spike in sugar is not good for you anyway. And obviously don’t drink alcohol!
Heat exhaustion
This is very serious and must be addressed immediately. The signs of heat exhaustion can be a headache, feeling weak, dizziness, cramp and increased heart rate and/or breathing. The first thing to do is to cool the body down as quickly as possible. If you are exercising, obviously stop. Move to a cooler area if that’s possible. Get water on the skin, a spray is ideal but chuck some of your water bottle over your head if necessary. But keep enough to be able to drink as well. Again the NHS has advice. If you are unsure, call 111.