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Working out in the heat

Jul 15 2022

It might be hot out but we also want you to stay active but safely! So, here are some tips for keeping your cool when working out!

Man drinking a bottle of water and cooling down as he wipes his neck with a towel.

  • Split up workouts: If the summer heat is too challenging for you, break the day up into multiple smaller workouts. This allows your body to rest, refuel and regain some precious energy without impacting on your fitness goals.
  • Dress appropriately: Don’t be tempted to choose fashion over function, pick clothing that is lightweight, loose-fitting and lighter coloured clothes to help keep your core body temperature lower.
  • Timing: Avoid the midday heat (or the hottest part of the day – as this could actually be 5 – 7 pm in some locations) when the sun’s rays are at their strongest. Train early morning or in the evening if it’s cooler. If you opt to train outside, do it responsibly and don’t put yourself at risk – find some shade.
  • Cover up: Make sure you’re fully protected when going outdoors, by putting on the factor 50! (A waterproof one is even better if you get really sweaty). If you burn yourself and attempt to work out, your body will struggle to cool itself, which increases the risk of skin cancer.

Sunscreen bottle on a towel with the phrase "Don't skip the sunscreen"

  • Listen to your body: It will always tell you when it needs a rest or has had enough. During hotter weather, there are chances you won’t be able to exercise at the intensity you normally would, but that’s okay. The best thing to do if you’re exercising outdoors in the heat is to reduce your exercise intensity and take frequent breaks.
  • If you feel/sick – stop immediately: Sit down, rest and drink plenty of fluids (if you’re outside, get to somewhere shaded). Try and get a juicy snack, like fruit. Don’t be tempted to finish your workout. Your body and health are far more important.

How to sport if someone has Heat Exhaustion

Spot the symptoms of heat exhaustion:

To help protect yourself and others is to spot the symptoms of heat stroke, which include:-

  1. A headache
  2. Dizziness or confusion
  3. Excessive sweating
  4. Very thirsty
  5. High temperature
  6. Fast breathing or pulse
  7. Loss of appetite and feeling sick
  8. Cramps

If you notice that someone has signs of heat stroke/exhaustion you should:

  • Help them to lie down in a cool place – such as a room with air conditioning or in the shade
  • Coll them down – such as a cool flannel, cold packs around the neck and armpits, or a cool, wet sheet
  • Get them to drink plenty of water
  • Do not give them aspirin or paracetamol – it will not help the raised temperature and may be harmful
  • Stay with the person until they’re feeling better. Most people should start to recover within 30 minutes