With temperatures set to hit 40C this week – making it the hottest weather ever recorded in the UK, for fitness fans, working out in these sizzling conditions can be dangerous.
I was fortunate to speak to nutrition and lifestyle experts yfood who have revealed their top tips on how to safely work out on even the hottest of summer days. The food-tech innovators supply your body with 25% of your daily dose of macro and micronutrients in one drink.
Timing is everything
“10 a.m. to 3 p.m. is known for being the hottest time of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot.
An early morning workout is always preferable as it can set you up for the day and leave you feeling energised.”
Don’t forget the suncream
“Nothing is worse than trying to complete a summer workout with a bad sunburn that makes it hard to move. Stop the burn before it occurs by slathering on the sunscreen.
Opt for a sunscreen with an SPF of at least 50 and one that is water-proof so that it doesn’t come off once you start sweating.”
Wear light clothing
“Bright colours are good since they will reflect the sun and also help to make you more visible to oncoming traffic.
Light-weight and breathable materials such as cotton will also allow your sweat to evaporate and help you to stay dry. It’s also vitally important to wear a hat to protect you from the sun.”
“On a hot day, the NHS recommends drinking 1.2 litres of water per day (six to eight glasses), but some experts advise to up this to 3 litres especially if you are working out.
If you’re planning to exercise for more than 60 minutes, you may also want to consider sipping on a sports drinks.
Sports drinks are important when working out for prolonged periods of time, especially in the heat, because they contain potassium and electrolytes that can rehydrate and replenish your body.”
Know your limits
“Exercising in hot weather puts extra strain on the body, so it’s really important to know your limits, and pay close attention to your body.
If you begin to feel dizzy, nauseous, or tired, give yourself a break or reduce the intensity of your workout. This will allow your body to rest and cool down without jeopardising your fitness and workout goals.”