Remember that promise you made 3 months ago, when we were all 6ft under snow. When it was bitterly cold
and snowing, and you swore on your frozen fingertips that you would never complain about the heat again?
Well fast-forward to this week, with record-breaking high temps around the country, I’ve seen more than a
few social media posts begging for relief from the heat and humidity. For as much as I complained
about exercising in the snow, sleet and below-freezing temperatures this winter, I’m determined not to
complain about the summer weather. But that doesn’t mean I’m not looking for ways to cool things down
when the temperature rises.

Follow these tips to help you keep up your physical activity through the warm spell:

1. Take a Cold Shower
Before your workout even begins, take a cold shower. This will help to reduce your body temperature.
Leaving your hair wet will help keep you cool throughout your workout.

2. Wear Sun cream
As a nation not used to such high temperatures, it is so important to use a sun cream with a high
protection factor to protect our skin. Nothing is worse than trying to complete a workout with bad
sunburn that makes it hard or painful to move. Opt for a high protection, factor and don’t forget to
check the stars on the bottle for level of UVA and UVB protection. 5 stars is the highest protection and
is found on bottle of sun cream from most high street brands including Boots, Lidl, Aldi and Tesco.
Also ensure sun cream is waterproof so it doesn’t come off when you start to sweat.

3. Hydrate, Hydrate, Hydrate
Water is your best friend at this time. If you are planning to work out for more that 60 minutes, you
might want to consider sipping a sports drink or adding a supplement or replacement solution to your
water (for example Berocca, Dioralyte)
Sports drinks are important when working out for prolonged periods of time, especially in the heat,
because they contain potassium and electrolytes that can rehydrate and replenish your body. The
high levels of sodium may actually be good for your body, as sodium is a key ingredient for a hot day.
As with everything, moderation is key.

4. Clothing
Bright colours are good since they will reflect the sun and also help to make you more visible to
oncoming traffic. Cotton is a light-weight and affordable material that can help you to stay dry. If
you’re willing to splurge a bit more, opt for sweat-wicking shirts and shorts to keep the sweat at bay.

5. Timing
11am – 4pm is the hottest part of the day. Try and plan your workouts early in the morning or late in
the evening when the temperatures are at there lowest.

6. Know Your Limits
Listen to your body. If you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some
time off for rest is better than overdoing your workout and getting sick or injured and having to stop
working out altogether.
If the summer heat proves to be too much of a challenge for your standard high-intensity workout,
break it up into multiple smaller workouts throughout the day. This will allow your body time to rest
and refuel without jeopardizing your fitness and workout goals.

This weather is a joy so get out, have fun and stay cool and safe while it lasts!

If you do find yourself in need of some extra help, call 0404-40005 or book on-line for an appointment.

Till Next time………..