- Make sure you keep hydrated. Try to drink every 15 minutes while exercising and continue your water intake throughout the day.
- Don’t forget that you will sweat more in the heat, so you should aim to replace all lost water via sweat with extra water intake.
Think about the time of day!
- The middle of the day (11am – 3pm) is known to be the hottest part of the day, try to plan your exercise around this time.
Location, location, location!
- Try to avoid exercise in direct sunlight to reduce the potential stress on the body. Try exercising in the shade, indoors or even give swimming a go.
Dress for the heat!
- Ensure you’re wearing loose-breathable clothing to allow your body to breathe and sweat!
- Try to wear lighter colours that won’t absorb as much heat.
- Don’t forget to protect yourself from the sun when training outdoors. Apply sunscreen regularly, wear sunglasses and cover up if possible.
Take into account humidity!
- The body produces sweat to cool us down, but when it’s humid there is excess water in the air, which effects how much of our sweat can evaporate! This might effect how fast we cool down and could cause extra stress on the body.
- Try exercising indoors to reduce the effect of humidity on your workout.
Listen to your body!
- Exercising in the heat puts extra stress on the body, so make sure you listen to your body when it is telling you to slow down or take a rest.
- Reduced exercise capacity and light-headedness can be common side effects of exercise in the heat, so make sure you give yourself ample rest and maybe even consider shortening your workout! If you’re feeling nauseas, light-headed or dizzy, have a rest and consider finishing up your session.