The summer can certainly be a great time to exercise.
With warmer weather and lighter evenings, it can be a much more enjoyable climate in which to get out and about.
But with increased temperatures and humid conditions, it’s more important than ever to pay attention to your body and health whilst exercising in the heat.
So here are some tips to help you with your summer work-outs.
Staying hydrated during exercise is important whatever the weather, but in the summer when it’s warmer, hydration is really something to keep at the forefront of your mind.
It’s essential to maintain your salt-water balance by drinking plenty of fluids (preferably water).
Drink often – carry cold water with you and drink it at regular intervals.
Staying hydrated will also help to prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches.
Our drink bottles are ideal for taking with you on your run.
Perhaps stating the obvious, but make sure that you wear appropriate clothing for exercising in warm conditions.
It’s worth investing in some fitness gear which is suitable for exercising in the heat.
Lightweight, breathable, wicking clothes are a must. They’ll pull moisture away from your skin, so you feel cooler when running in hot temperatures.
Wear loose and light clothes, this way more air will be able to circulate over your body and keep you cool.
Lighter coloured clothing will also help, dark colours absorb the heat so pale exercise clothes are the best option.
Plus – wearing a hat to keep the hot sun off your head and face also helps.
Know your plan
It’s important to put some thought into when and where you might exercise, and know that you’ve picked the best route.
For example, exercising in the hot midday sun isn’t advisable. Cooler mornings and evenings are ideal times, when the temperatures aren’t at their hottest peak.
Run in shady, cooler areas of woodland or along the breezier coastline if you can – these places can often be at least 10 degrees cooler than built up areas.
Make sure you’re route has plenty of shade – you don’t want to be exposed to direct sunlight for a prolonged period of time.
It’s not a crime to slow down when you’re exercising in the heat.
Exercising in hot weather can be hard, so when the temperatures soar, don’t expect to go out and hit your personal best.
Exercise sensibly and a steady pace, it’s important to acclimatise to the new temperatures, so build up slowly and don’t go flat out in the midday sun.
Do shorter bursts of exercise, or work-out twice a day for less time. Allow plenty of time for a warm up and a cool down, and be sure to listen to your body.
Protect your skin
You’d wear sunscreen if you were sunbathing by a pool, so you should also wear it when you’re running or exercising.
A tip is to apply it 30 minutes before your workout to allow it to sink in to the skin.
Look for creams and lotions than offer no lower than SPF 15 to ensure that you get maximum protection. Sweat and water-resistant creams are also a must.
Plus a good pair of sunglasses will come in handy – they will help to protect your eyes from the UV rays.
Look for Lightweight, durable frames and a comfortable, no-slip fit.
For more exercise tips and nutrition advice, have a browse of the rest of our site.