How to Safely Stay Active in the Heatwave: Tips for Exercising in Hot Weather
With the ongoing heatwave in Europe, it may be difficult to find the motivation to exercise. However, staying active is crucial for maintaining overall health and well-being, even in hot weather. By making a few adjustments, you can continue with your exercise routine safely. We spoke to experts who provided some valuable tips on how to work out in the heat while taking necessary precautions.
Oliver Gibson, Senior Lecturer in Exercise Physiology at Brunel University London, emphasizes that while avoiding unnecessary physical exertion during a heatwave is advisable, completely halting physical activity is counterproductive to your health, especially considering the long-term effects of climate change. For individuals who regularly exercise, it is essential to make wise decisions regarding their exercise habits.
Rebekah Lucas, Associate Professor in Physical Activity and Health at the University of Birmingham, advises that if you do not usually exercise, it is best to avoid starting a new exercise regimen during a heatwave. However, if you are generally fit and healthy, there is no reason to completely stop exercising. Lucas suggests considering the heat as an additional exercise load and adjusting your pace accordingly. Just as you wouldn’t run at the same pace uphill, it’s important to slow down and potentially shorten your distance to account for the extra strain caused by the heat.
Choosing the right time of day to exercise is crucial. Lucas recommends exercising in the early morning when temperatures are typically lower. If you plan to exercise in the evening, be aware of the urban heat island effect in cities or urban areas, which can make the temperature feel even hotter.
Shoaib Raza, a fitness instructor at the University of Nottingham Sport, advises modifying the intensity of your workout routine during a heatwave. Instead of focusing on personal bests, consider decreasing the load or repetitions if you are weight training. Runners can opt for interval training instead of long distances. Circuit training and interval training are excellent choices as they allow for breaks between sets, providing an opportunity to drink water and recover.
If possible, it is advisable to exercise indoors or engage in activities like at-home resistance training, yoga, or stretching. However, if you prefer outdoor activities, dressing appropriately is essential. Opt for light-colored clothing in natural fabrics like cotton and wool that allow for better airflow. Synthetic fabrics used in workout clothing can be effective if they wick away moisture, but natural materials are generally recommended.
Don’t forget to protect yourself from the sun by applying sunscreen and wearing a hat to shield your head from direct sunlight. Staying hydrated is especially important when exercising in hot weather. It is crucial to prepare in advance by hydrating well the night before and consuming fluids before heading out to exercise. While any fluid can help with short-term hydration, non-caffeinated sports drinks are advantageous as they contain electrolytes that aid in fluid retention. Cooler drinks can also help lower body temperature before and after exercise.
Listening to your body and paying attention to physical warning signs are vital. Exercising in hot weather places added stress on your body and can lead to serious illness if not approached with caution. Heat illnesses occur on a continuum, with early signs including dizziness, lightheadedness, and fatigue. Ceasing activity and cooling down immediately can help prevent more severe heat illnesses.
In addition to high temperatures, humidity plays a significant role in assessing heat-related risks. High humidity makes it challenging for our bodies to effectively lose heat through sweat evaporation, leading to increased core body temperature. Splashing water on your skin during exercise and allowing it to dry naturally can aid in cooling down.
Finally, it is crucial to cool down properly after exercising and not abruptly stop your workout. Carry water with you during and after your workout to stay hydrated.
By following these expert tips, you can continue to stay active and exercise safely even during a heatwave. Remember to prioritize your health and well-being by listening to your body and adapting your routine as necessary.
