By Jamie Barnard
June has brought sunny skies and some much-needed vitamin D to many of us. However, despite how much we long for the warmer weather – the heat can often get the better of us.
Physical activity in the heat can be dangerous, as it can put the body under an increased level of stress and lead to heat-related illnesses including heat cramps, heat stroke, and dehydration.
Fear not, as we have caught up with Jamie Barnard, trainer at F45 Maida Vale, who offers his expert advice on how to work out safely in a heat wave.
Drink, Drink, Drink
Hydration is important no matter what conditions you are exercising in, but it’s particularly crucial when working out in the heat. The reason for this is because you sweat more when the temperature is hot, so drinking water helps to replenish the fluids lost by excessive sweating. If you do not drink enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can make you seriously ill.
Check The Weather Conditions Before Heading Out
Working out during the warmer months can take a little more preparation, as you should be aware of the weather forecast and avoid working out during the hottest periods of the day – which tends to be around midday. The ideal time would either be in the mornings or early evenings when the temperature is more bearable and less dangerous. If this is not an option, you should find a shaded area to exercise or visit a fitness studio where they have air conditioning, such as F45 Training.
Don’t Go Too Hard
Exercising in hot weather can put an extra strain on your body, so it’s important to know your limits and listen to your body. If you are relatively new to exercise or coming back after a hiatus, you should adapt your exercise to moderate intensity if you are working out in the heat, to reduce the risk factors. If at any point you feel lightheaded, it’s best to stop or reduce the intensity until you feel better.
Make Sure You Have the Right Gear
Opt for breathable, lightweight, and loose-fitting attire that allows sweat to evaporate, so that you can cool down effectively. You should also try to wear a hat to keep you protected from the sun and wear light colors to avoid absorbing heat.
This is one of the most important things to remember when working out in the heat. Often, people don’t realize how hot it actually is before it’s too late – so put sunscreen on before heading outdoors to exercise and try to do it with at least 30 minutes to spare so your body has time to absorb it without sweating it straight off.