Top tips for exercising during hottest summer on record

Top tips for exercising during hottest summer on record

The recent heatwave saw temperatures reach record-breaking highs across the UK, with certain places seeing highs of 40C.

While temperatures have now started to cool across the country, it’s believed that another heatwave could be just around the corner, with the Met Office warning that heatwaves could last until September.

The hot weather is predicted to return on Sunday 24 July until Tuesday 2 August, with temperatures being “above average” during this period.

Extreme heat can make many daily tasks difficult, including exercising, which can be dangerous in certain weather.

Fortunately, the nutrition and lifestyle experts over at yfood have provided some top tips on exercising safely in hot weather, which will help you to still get the most out of your workouts.



Exercising in extreme heat can be dangerous

Timing

Avoid the hottest times of the day is important to safely exercise in the summer, with an early morning workout advised.

“10 a.m. to 3 p.m. is known for being the hottest time of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot. An early morning workout is always preferable as it can set you up for the day and leave you feeling energised,” experts advise.

Suncream

Applying suncream is always important, but even more so when you’re planning to workout outside for a lengthy period of time.

The experts over at yfood said: “Nothing is worse than trying to complete a summer workout with a bad sun burn that makes it hard to move. Stop the burn before it occurs by slathering on the sunscreen. Opt for a sunscreen with an SPF of at least 50 and one that is water-proof so that it doesn’t come off once you start sweating.”



Working out in the morning is advised



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Wear light clothing

It may seem obvious, but wearing light, bright clothing can help to enhance your workouts in the summertime.

“Bright colours are good since they will reflect the sun and also help to make you more visible to oncoming traffic. Light-weight and breathable materials such as cotton will also allow your sweat to evaporate and help you to stay dry.

It’s also vitally important to wear a hat to protect you from the sun,” the experts added.

Stay hydrated

Staying hydrated in hot weather is vital, so make sure that you’ve always got water with you when you head out for a workout.

The yfood lifestyle experts advise: “On a hot day, the NHS recommends drinking 1.2 litres of water per day (six to eight glasses), but some experts advise to up this to 3 litres especially if you are working out. If you’re planning to exercise for more than 60 minutes, you may also want to consider sipping on a sports drinks.

Sports drinks are important when working out for prolonged periods of time, especially in the heat, because they contain potassium and electrolytes that can rehydrate and replenish your body.”



Make sure to stay hydrated

Know your limits

Don’t push yourself too far when exercising in the summer as the hot weather makes workouts even tougher than usual.

Experts advise to know your limits, saying: “Exercising in hot weather puts extra strain on the body, so it’s really important to know your limits, and play close attention to your body.

If you begin to feel dizzy, nauseous, or tired, give yourself a break or reduce the intensity of your workout. This will allow your body to rest and cool down without jeopardising your fitness and workout goals.”

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