How to exercise safely and manage the summer heat!
How to exercise safely and manage the summer heat!
This time of the year is always especially hot and we are about to go into a summer heatwave. Whilst the heat is not necessarily an excuse alone to stop exercising or reduce your exercise routine, there are some steps you can take to better manage the heat and exercise safely!
Here are 5 SIMPLE & EASY tips for you:
1. DRINK MORE WATER!
Yes it’s an obvious one but remember you’re perspiring more even when NOT exercising so be sure to drink PLENTY MORE! We recommend you add another litre of good quality water per day AND STILL drink another half a litre for every 30 mins of exercise too. Many of you will still not drink enough in the heat so it’s the first point to consider if you are feeling fatigued.
2. ADD ELECTROLYTES TO YOUR WATER (OR IN GENERAL)
Your body loses electrolytes when you sweat and perspire, and they are essential for muscle contraction, producing energy and supporting hydration. Foods such as spinach, kale, broccoli and of course coconut water are naturally high in electrolytes, but supplementing may also be a good idea too. Especially when exercising hard and frequently during the hot summer months. There are many brands but Phizz is one that you can purchase in most health shops (https://www.phizz.co) and is well-reviewed and tastes good. Simply add a tablet to a bottle of water or your water flask.
3. EXERCISE EARLIER IN THE DAY
Understandably you might not usually be a morning person, but the early (6-9am) and cooler hours of the day are going to be preferable for exercise plus your energy levels will be higher compared to the midday heat or at the end of the day. Late evening is also an option but be mindful that it doesn’t disrupt sleep too much.
4. TAKE A DAILY COLD SHOWER!
The hottest months should make this much easier to handle but cold showers and ice baths etc are a great way to bring your body temperature down in the intense heat. It might also be of benefit after a hard or sweaty training session, especially if you have a hard-working day ahead as they are rejuvenating!
5. GO EASY ON ALCOHOL!
Summer parties are certainly good fun and you have to enjoy yourself of course! But understand that regular drinking will also dehydrate you more so refer back to point number 1 and DRINK MORE WATER if you’re having an “indulgent week”. It is also wise to drink water in between alcoholic drinks and drink a large glass of water before bed after an evening out.