by Karen Alexander, Sunshima guest blog writer
Following our blog post last summer into how to exercise safely when it is hot, this year we have some new tips on working out in the heat. Given that we are UK based, having hot weather during the summer is not always guaranteed and many of us tend to get very excited in the sunshine. What could be better than a jog, a bike ride, or some yoga in the sun? However, there are precautions we should take to enjoying the hot weather safely while keeping fit.
Avoid the Midday Heat
Work out early in the morning, the sun is already up so why not use this time. One of our team regularly sets their alarm for 5.30am for their daily run. They find not only is it cooler, but it is also quieter with less people around. This early morning calm sets them up for the day ahead, and they use the time to think through what they want to accomplish that day or even solve problems from the previous day. And if getting up early is not your thing then wait until later in the day and exercise in the evening, just make sure to not leave too late so you won’t be exercising in the dark.
Shorter trainings times
If you do have to work out in the heat, reduce the length of your training times. Instead of doing an hour of exercise 3 times a week, how about 30-minute sessions, five or six times a week. This will reduce your exposure to the midday heat and the risks of sunburn along with dehydration.
Slow Easy Start
If you are not used to the heat consider starting your summer training slowly with short workouts, taking it easy at first before building up to longer sessions. It can take at least one to two weeks to get accustomed to exercising when it is hot. And of course, don’t forget to warm up and cool down before each session to prevent injury.
Listen to Your Body
You may feel that you are fine working out in the sun however if you start to feel nauseous and/or dizzy, take a break. Working out when it is hot puts an extra strain on your body so it’s better to stop and have a rest than to push yourself too far. This is not the best time to take on a high intensity challenge! Instead, listen to your body, take regular breaks if needed, cool down and hydrate. After all, getting sick or injured will ruin your summer keep fit regime!
Exercise with a Friend
Not only is exercising with a friend more motivational and usually lots more fun than working out alone, but they may spot the signs of heat exhaustion before you do.
Know the Medical Risks
Do you have a medical condition or take medication that puts you more at risk from a heat-related illness? If you do, talk to your doctor about what precautions you should take if you want to exercise in the hot weather.
Hydrate
And of course, the importance of staying hydrated both before a workout and during it cannot be overstated. Yes, it was mentioned in our previous blog, but this is one tip worth repeating. We sweat more and lose more fluid from our bodies during hot weather and should drink more water during the summer whether we exercise or not. As well as keeping you hydrated drinking water when exercising will also boost your energy and help prevent cramp, so make sure you keep a big bottle of water close by.
Enjoy exercising while the sun shines, hydrate, listen to your body and stay safe!