The sun’s back, so try these six tips for sticking to your workouts in the heat to make sure you max your summer sessions without giving in to the rising temps!

It’s been a surprisingly hot summer in the UK and working out in this heat may be the last thing on your mind. When your body heats up, you get increasingly tired because your body is trying to control its temperature, not to mention the dehydration! We can’t control the weather but we can control how we prep our body for workouts in the heat, here are six tips for sticking to your workouts in the heat from Kira Mahal at MotivatePT.

Sticking to your workouts in the heat – the lowdow!

1. Work out at the right times: the time of the day is extremely important when deciding when to exercise outdoors. Avoid doing any strenuous workouts between 11am and 5pm outdoors. During these times, the heat is at its peak. Working out in the morning when the sun is rising will not only be cooler but it is a great way to start your day. After work in the evening is another great time to do a HIIT session because the sun will be less aggressive.

2. Drink lots of water: Drinking lots of water is super important in general, but when you are working out in the heat, you should be drinking double the recommended amount (8 glasses a day). Drinking water helps replenish the fluids lost by excessive sweating. The last thing you want is dehydration, which could lead to other serious heat-related issues.

3. Low intensity workouts: You don’t have to run miles in order to get the regular benefits of exercise. Low intensity workouts have many benefits and are well suited for the heat. A simple 30-minute low-intensity workout will reduce levels of fatigue and improves mood. Some examples of these workouts are Pilates, yoga or walking. Many low intensity workouts include some great summer activities such as kayaking, cycling and rowing.

4. Lightweight workout gear: finding workout gear that will help keep you cool is a great way to make working out in the heat tolerable. You can easily find workout gear that is extra breathable and fit for working out in the heat. Some examples of materials you should look out for are polypropylene, bamboo, nylon, cotton, and tencel. Finding gear that reacts to your body’s sweat, and fibres that wick away odour and moisture will help you stick to your workouts in the heat.

5. Find a personal trainer: Having a workout routine planned with a personal trainer will help you get through a session in the heat. Having someone there to tell you what exercises to perform is a great way to get through your workout. PTs are trained to help their clients reach their fitness goals. Not only are they trained in fitness, but they are trained to know when they should stop or slow down if their client is developing heat exhaustion or any form of dehydration. If you have a HIIT session scheduled, you can always split the session up; you could do the first half of a HIIT workout and then do a low intensity workout to keep your body temperature balanced.  

6. Replenish your electrolytes: the loss of excessive amounts of electrolytes and water can quickly dehydrate you. After every workout you should be replenishing your electrolytes, but after a workout in the heat, it is vital. Electrolytes help maintain fluid balance, which is crucial in hot weather. Replenishing your body with foods such as bananas, pomegranate, lemons and oranges is a great way to balance out your electrolytes and coconut water is a great natural electrolyte drink too.

Be sure to check out these easy tips to help you Eat your way to recovery, plus why you should try Loaded Yoga. Our Ultimate guide to nutrition is super-handy too!

Photo by Form on Unsplash