While exercising in the fresh air may seem like a good idea, we all need to be extra careful when sports outside during a heat wave.
With the UK set to see more warm weather this week, we’ve outlined some tips and tricks to keep in mind during your workouts in the summer sun.
According to personal trainer Matt Robertswho has worked with David and Samantha Cameron: “No matter how fit you are, exercising outside for more than 45 minutes to an hour poses a major threat to your body when it’s hot outside.
“Fluid intake is probably the most fundamental part of exercising in the sun,” Matt says. “In addition to starting hydrated, you should drink about half a liter of water within the first half hour and keep topping up after that. If you’re cycling, bring a large bottle of water with you and plan a route that you know you can refill your bottle with. If you’re running, bring plenty of water and don’t run in remote areas where you can’t refill.”
Shane Collins, founder of Circuit Societyagrees to be careful with your outside workouts. “With Friday’s temperatures skyrocketing to 30 degrees, you would immediately think of your usual indoor workout, outside to make the most of the sun’s rays, right? However, when the heat index is above 32 degrees, you should generally be extremely careful when going outside for activities or intense exercise.
He goes on to say that “when temperatures are high, there is an increased risk of serious heart-related diseases” – as well as the possibility of nausea, vomiting, weakness, headaches, fainting, sweating and cold, clammy skin. In addition, heat exhaustion can lead to heat stroke.
dr. Andrew Murray, a brand ambassador for Merrell who has won races in the Sahara desert and the Gobi desert (and was the first to run through the Namib desert in the Namibian summer), says you should be hydrated before you start exercising (aim for clear or straw-colored urine ) and drink cold liquids while running or cycling if you are thirsty. Liquid with electrolytes and carbohydrates is ideal.
“Don’t dress too much,” says Dr. Murray. “I wear light colored” loose-fitting clothes. I also wear sunscreen and a buff on my wrist to wipe off excess sweat. Don’t think about personal bests and I also try to run on the dark side of the road if there is one.”
Roberts says it’s also a good idea to train early in the morning and last in the evening: “That’s not to say you can’t run in the midday sun if you want to, or if that’s where your lunchtime falls, but you wear out and dry out much faster in direct, bright sunlight.”
In general, the experts say: the key to sports during a heat wave is to dress appropriately, drink a lot, avoid overheating and listen to your body. “Regulate the heat by walking more slowly; you have control over the heat you generate,” said Prof. Andy Lane, a professor of sport and learning at the University of Wolverhampton, who has run 15 marathons. “You’ll breathe harder and your heart rate will be higher for a comparable speed in cooler conditions.”
How do you stay cool while exercising during a heat wave
Professor Sanjay Sharma, Medical Director of the London Marathon
Adjust your goal according to the conditions
If you join training for an event, slow down your planned pace. It’s not a time to stick to a strict training schedule or strive for a personal best.
Listen to your body
If you are thirsty, drink water. If you feel too tired, slow down. If you feel unwell in any way, stop.
Wear appropriate clothing
Ideally, these should be lightweight moisture-wicking clothing designed for use in warmer conditions (but remember that new clothing can chafe if not worn and washed).
Drink, Douse, Drain, Licorice
Drink when you are thirsty and then pour the remaining water over your head and neck.
Don’t forget sunscreen
This is vital. Apply a good quality sunscreen to all exposed areas before leaving home.