As Temperature sizzle in the UK, exercising in the unaccustomed heat can place extra stress on the body, with the biggest challenge being to avoid overheating, The key to exercising in the heat is to start gradually and allow the body time to gradually adapt to the heat. If you’re going for a 60-minute work, build gradually over the first ten minutes so that your thermoregulatory system has time to adjust to the simultaneous stresses of the heat and exercise so you would want to start with you’re less intense exercise.
1. HYDRATE, HYDRATE, HYDRATE
Your body will lose more fluid while exercising in hot conditions and if you remain dehydrated for your next exercise session, it’ll negatively impact your performance. Replenish the body with cold fluids (water, not wine!) and ensure that your urine is clear (not yellow) two or three hours after the session.
2. GET PLENTY OF SLEEP
Exercising in the heat will be more stressful on many of your physiological systems – and getting at least seven hours of sleep is even more important to allow the body to repair and revive. If possible, sleep in a cool room (17-20°C) but don’t run an air conditioner or fan, as dry air can further exacerbate dehydration overnight.
3. CHOOSE A SUITABLE ACTIVE RECOVERY FOR THE HEAT
You might normally choose to cycle, swim or walk to recover from your workout but in the heat, it’s important to choose something light and easy – and out of the heat. Lido or wild swimming are great shouts if you live near a suitable body of water.
4. PLAN HOW YOU’RE GOING TO COOL DOWN
You’ve plotted your route or booked your class, you’ve packed your bags – now you need to plan how you’ll cool down ASAP after moving. A cool shower or fan is a great strategy, as is having a wet towel on the back, neck and/or wrists.
5. WASH THE SWEAT OFF YOUR SKIN AS SOON AS POSSIBLE
You’ll sweat more in the heat and while sweating might be great for skin health in general, the sodium (salt) in the sweat can cause skin dehydration. The ammonia and urea that are naturally present in sweat can also cause irritation and inflammation, so wipe down or shower as soon as you
6. REFUEL WITH HEALTHY FOOD OR FLUIDS
You might feel less hungry than usual when it’s hot, even after exercising. Getting in some protein and carbohydrates soon after your session can be harder than usual so try cool smoothies or ice-loaded protein shakes to top up your nutrient and fluid intake.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.