As heatwaves continue to berate Europe and 30°C days abound, learning how to adjust our lifestyles to the heat is critical. You might have started sleeping with a fan, invested in an air conditioning unit or religiously taken electrolytes to mitigate the fluid loss – all good tweaks to keep your body temperature at a manageable level. When it comes to exercise, though, what can be done?
When we workout in hot weather, our internal cooling system has to work harder to keep things where they should be; heart rate shoots up, blood vessels widen to push warm blood to the surface of the skin where the heat can evaporate, sweating increases, and muscle fatigue can arrive much more quickly.
While exercising in extreme heat is not advisable, there are some routine adjustments we can make to keep our fitness on track and our health intact. Ahead, Maé Gouëlleu, Nike trainer and running specialist, lays out how to avoid overexertion (and the associated risks) and protect your health.
Start early
“Unless you have access to an air-conditioned gym, mornings are going to be the coolest time to workout,” recommends Gouëlleu. “The evenings will be stifling,” inside or outside. Find a time that works for you before the heat of the day sets in. For people in the UK, this is any time before 10:30am. Most of us have already adopted an earlier exercise habit, with morning workouts (before 7am) increasing by 68 per cent on the Strava app this June.
Make sessions shorter
The goal during a heatwave is to limit the strain on the cardiovascular system and reduce heat-induced stress. For cardio workouts, the best way to do this is to drastically cut down how long you’re exercising for. Aim for 20 good minutes rather than an hour slogging through the heat. When it comes to strength training, Gouëlleu suggests choosing lighter weights as this will reduce the volume and subsequent intensity of the workout. Pilates, Yoga and walking are all great options for hot weather, too.
Prioritise indoor workouts
Air-conditioned environments are going to be the best for exercising during a heatwave. The temperature-controlled environment allows your body to concentrate on powering you through the workout rather than battling the outside environment.
Think about your ’fit
Avoid clothes that are too thick or too tight as they can restrict blood flow, make you feel hotter and cause feelings of claustrophobia and panic. Instead, choose lightweight, breathable fabrics that wick away sweat, opting for technical or natural fibres like linen or lightweight merino wool. Light colours will absorb less heat from the sun and a hat, SPF and sunglasses are non-negotiable, too.
Increase hydration
“When it’s very hot, you must adjust your hydration,” warns Gouëlleu. She says to focus on rehydrating before 10am to compensate for the lack of water consumed overnight as you sleep. Her rules are simple: try to drink 1.5 to 2 litres of water per day and don’t wait until you feel thirsty to start rehydrating. Waiting until you feel thirsty can make dehydration more likely.
She also suggests increasing your intake of electrolytes to offset the mineral loss caused by sweating. These include sodium, potassium (found in avocados, sweet potatoes and chickpeas), and magnesium (dark chocolate, spinach, almonds and pumpkin seeds).
Water-rich foods, like watermelon, cantaloupe, tomatoes, cucumbers and courgettes are all worthy additions to your hydration plan. Eating a varied, seasonal diet will be a key part of recovering from the extra strain put on your body while exercising in hot weather, too.
Recover properly
“The cornerstones of recovery are hydration, nutrition and sleep – no matter the season,” Gouëlleu stresses. “When it’s very hot, don’t hesitate to adjust your routine. Most importantly, don’t feel guilty if you can’t maintain your usual training schedule.”
Warning signs to look out for
Pushing your body in extreme heat is not a good idea. The external stress caused by the hot weather can put your internal systems under intense strain. Looking out for the following signs of dehydration and heat stroke. If you suspect this has happened or is happening to you, seek help immediately.
- Extreme thirst
- Dry or stick mouth
- Tiredness
- Headache
- Dizziness
- Less frequent urination
- Dark urine
- Extreme dizziness
- Confusion
- Little to no sweat
- Low blood pressure
- Rapid heart rate
- Sunken eyes
- Rapid, shallow breathing
- Racing heart rate
- Severe nausea
- Vomiting
- Confusion
- Slurred speech
- Seizures
- Loss of consciousness
- Disorientation
- Hot, red, dry skin
- Profuse sweating