An expert’s guide to working out in a heat wave

Monday 09th Aug 2021 |

At last, it seems as though summer has finally arrived after what seemed like a very long and wet May. The June weather has brought sunny skies and some much-needed vitamin D to us Brits.

However, despite how much we long for the warmer weather – the heat can often get the better of us, especially when trying to stay fit in a country that is not equipped for hot weather.

Physical activity in the heat can be dangerous, as it can put the body under an increased level of stress and lead to heat-related illnesses including heat crams, heat strong and dehydration. Fear not, as we have caught up with Jamie Barnard, trainer at F45 Maida Vale, who offers his expert advice on how to work out in a heat wave.   

Working out in a heat wave – Drink, Drink, Drink

Hydration is important no matter what conditions you are exercising in, but it particularly crucial when working out in the heat. The reason for this is because you sweat more when the temperature is hot, so drink water helps to replenish the fluids lost by excessive sweating. If you do not drink enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can make you seriously ill.  

Working out in a heat wave – Check The Weather Conditions Before Heading Out 

Working out during the warmer months can take a little more preparation, as you should be aware of the weather forecast and avoid working out during the hottest periods of the day – which tends to be around midday. The ideal time would either be in the mornings or early evenings when the temperature is a bit more bearable and less dangerous. If this is not an option, you should find a shaded area to exercise or visit a fitness studio where they have air conditioning, such as F45 Training.  

Working out in a heat wave – Don’t Go Too Hard

Exercising in hot weather can put an extra strain on your body, so it’s really important to know your limits and listen to your bodyIf you are relatively new to exercise or coming back after a hiatus, you should adapt your exercise to moderate-intensity if you are working out in the heat, to reduce the risk. If at any point you feel lightheaded, it’s best to stop or reduce the intensity until you feel better.  

Working out in a heat wave – Make Sure You Have The Right Gear

Opt for breathable, lightweight and loose fitting attire that permits sweat to evaporate, so that you can cool down effectively. You should also try to wear a hat of some sort to keep you protected and try to wear light colours to avoid absorbing heat.  

Working out in a heat wave – Wear Sunscreen

This is one of the important things that you must do when working out in the heat. Often, people do not realise how hot it really is before it is too late – so you must
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