Tips For How To Exercise Safely During The Heatwave

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On the JJ Barnes Blog, I check out advice from experts at Live Football Tickets for how to exercise safely during the heatwave, and why it matters!

Exercise Safely During The Heatwave

It’s super warm this weekend, and I’m forever chasing my children around with suncream and reminding them to wear a hat and drink lots of water. But I also know I have to look after myself, and while I mostly skulk in the shade, the heat is still high and I’ve got to make sure I keep myself healthy too. With forcasts predicting heatwaves across the UK this summer, and The Met Office launching a new heatwave alert system, a large number of us are becoming of the health risks that come with the boiling temperatures.

I try to make sure I exercise regularly, and the dangers of exercising in the sun are frequently underestimated by fitness enthusiasts and could result in death.

Live Football Tickets‘ fitness experts share eight top tips that could reduce the health risks without sacrificing your fitness goals in order to assist people in exercising safely this summer. They also discuss how to protect yourself and your furry friends from the extreme heat.

Check the Heat Adjusted Pace Calculator

It is estimated that your running pace will slow by 6 to 10 seconds per km for every five degrees that the temperature rises. In light of this, Stefan Balkenende, at Live Football Tickets explained that if you exercise in the heat, your heart will need to work harder. This means you should expect a slower running speed than previously.

You can use a heat adjusted pace calculator by entering the temperature, humidity, and planned running distance or time to keep a safe pace and avoid overdoing it during the heat wave. Running at a slower pace ensures that your body can function normally in the sun, even though the effects of the heat may vary from person to person.

Pack water resistant cooling mists and sun cream

Many people don’t think it’s important to use external methods to stay cool and healthy while working out, but they could be very good at protecting your body. Stefan proposes using a cooling face spray. Your body can avoid overheating, which can result in heat stroke and heat exhaustion, by using cooling pads or ice towels.

During workouts, exposing yourself to the sun may pose risks to your skin, including the development of skin cancer. Therefore, using a sun cream with a sun protection factor (SPF) greater than 30 is essential for maintaining healthy skin. In the event that you are going out for a swim in the heat, use water reistant sun creams.

Switch cardio for yoga

While it very well may be enticing to have an outside exercise, it is essential to know your body and pick a sensible exercise.

If you would rather not miss an outside workout, change running and climbing to swimming, or yoga. Reduce the tensity and duration of your normal exercises too. When it’s hot out, short workouts are usually better than long cardio sessions because they put less stress on your body.

Pick a good time to exercise

Even though it can be hard to resist the warm weather and you might want to stick to your normal routine, Stefan recommends picking a good time to exercise based on the heat.

In general, when the temperature reaches 35 degrees, it is not recommended to exercise outside. It is now easier to check heat alerts and health warnings before going out thanks to the new color-coded heatwave system.

If you still feel the need to exercise in the heat, try it later in the afternoon or after sunset or earlier in the morning before sunrise. Try not to do serious activities between 10 am to 4 pm outside as it’s generally when the sun is at its most intense.

Make sure you wear the right clothes

This summer, you might want to treat yourself to some new workout clothes, but you’re not sure if they should be tight or loose fitting. When it comes to selecting the appropriate attire for exercising in the heat, Stefan explained that whether you’re wearing tight gym clothes or not, you should always wear the most comfortable clothes that don’t make you feel constrained or restrict your movement. Light-colored, loose- clothing may be more comfortable during a heat wave because it lets air flow and evaporates sweat.

Pre-work out hydration

Hydration is crucial to our body regardless of what season, however it’s considerably more significant during summer weather. Live Football Tickets’ Stefan Balkenende says of drinking and eating while exercising in the sun that you should start drinking water one or two hours before your workout, as well as drinking water after exercising to replenish any lost fluid levels. This prepares your heart and body for physical activity and lowers your risk of becoming dehydrated more quickly. Electrolyte-rich sports drinks would help your body rehydrate more effectively.

Eating food that is high in water, like watermelon, cucumber, lettuce, strawberries, tomato, or an ice lolly, also helps your body stay hydrated.

Pausing whenever necessary

Pause immediately if you notice symptoms of heat exhaustion, such as dizziness, nausea, and weakness, or any other heat-related illness. You should run for cover in the shade or move quickly to an indoor location with air conditioning. If you can, wash your face with ice water and a drink a sports drink. It is risky to push against your cutoff points, particularly during a heat wave. 

If you or anyone else is struggling to breath, experincing unconsciousness or still unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids, please see medical help by contacting 111 or 999. Please find details here on NHS.uk.

Safe exercise with pets

Because so many people enjoy running with their dogs, Stefan suggests that you could take your dogs to a park with trees or to another area of the outdoors that doesn’t get much sun. Carrying a portable water container and wetting their paws to keep them cool will help them stay hydrated. Dogs can get heat exhaustion while exercising in the summer, so it’s important to watch for any symptoms and keep them cool in the heat.

Conclusion

While I’m not exactly planning to run a marathon in the heat, or… well… ever, I do definitely need to make sure I keep well hydrated and avoid too much heat if I want to keep up with my exercise routine!

Do you have any tips for how to stay healthy while exercising in the hot weather?