Hot weather fitness mistakes we’re all making

Whether you hate or hate the heat – with highs of 34 ° C today – it’s safe to say that the sun really has its hat in the UK.

But as the heat rises, our determination to keep up with our exercise regimen begins to falter, with many of us not feeling like training in the sweltering heat.

“High temperatures can make even the most determined fitness guru reluctant to train, with many unsure whether it is healthy to do so,” explains PT Jason Briggs of Shoe Hero.

Rushing to lunchtime in peak hot weather can be a mistake. (Getty Images)

But the sun doesn’t always have to interfere with your fitness regimen.

Sure, the thought of making yourself more sweaty than necessary might seem like sheer madness, but do you really want the heat to wreck your fitness goals?

The truth is there I am ways to keep exercising when you’re melting, as long as you’re super smart and safe.

Read more: Climate in the UK: What Happens to Your Body When It’s Too Hot?

“Provided that precautionary measures are taken and various adjustments are made, there is no need to pause your training,” adds Briggs.

Working woman.  (Getty Images)Working woman.  (Getty Images)

Just because it’s sunny doesn’t mean you don’t have to warm up. (Getty Images)

So whenever the heat comes, we just have to sidestep some of the classic summer training mistakes we’re all making.

It is not heating up

The heat means that you are already hot, so why should you warm up, right? Wrong.

“Your body may be hot and your muscles hot, but you still need to warm up to prepare your muscles for tense movements and to reduce post-workout pain,” explains David Wiener, Training Specialist at the Freeletics fitness app.

“Without a warm-up, you not only risk getting hurt, but you also get less out of your training.”

Not drinking enough water

Man drinking water.  (Getty Images)Man drinking water.  (Getty Images)

Don’t forget that water bottle and fill it to the top. (Getty Images)

When you are in the gym, you know how important it is to puff water. Your machines also have handy supports to remind you. But when the temperature rises and you want to take your workout outdoors, it’s easier to skip the H2O.

Another common water mistake is to wait until you are thirsty before drinking. But waiting to feel thirsty first is a bad idea because it means your body is already dehydrated by that point.

And dehydration is bad news!

“The guidelines state that you should drink between 6 and 8 glasses of water a day, which equates to about 2 liters,” explains Wiener.

“In the summer months, try taking this to a dozen glasses to make sure you are properly fueling your body, especially if you are exercising.”

If you do moderate exercise for less than an hour, Wiener says water should be fine to make sure you don’t get dehydrated.

“But anything more intense will require an isotonic sports drink to ensure you’re replenishing your body properly. It is also a good idea to bring a cloth that you can dampen to cool your head and neck. “

Read more: How to stay safe in hot weather: top tips to avoid heatstroke this summer

Training at the wrong time

Woman running in the hottest hours of the day.  (Getty Images)Woman running in the hottest hours of the day.  (Getty Images)

The hottest time of the day is not your friend. (Getty Images)

While it is tempting to follow the usual run around the park at lunchtime, exercising at this time is not recommended as it will likely be the hottest time of the day.

Not only could this affect your performance and cause cramps, it could also lead to heatstroke.

“Don’t run or exercise outside at lunchtime during the summer months,” advises Briggs. “It’s likely the hottest time of the day and you run the risk of suffering from heat stroke.”

Instead, he suggests working out in the morning or evening and avoiding the period between 10am and 4pm.

Not wearing the right equipment

Man climbing steps in training gear.  (Getty Images)Man climbing steps in training gear.  (Getty Images)

Avoid dark colors when training in heat. (Getty Images)

If you plan to train in the heat, you will need to change your training wardrobe.

“Dark clothes absorb heat and so it means you’ll feel it quickly,” explains Briggs.

Instead, she recommends choosing fitness clothing that is loose-fitting, light-colored and breathable.

This type of clothing will not only help you stay cooler while exercising, but can help you avoid skin irritation and rashes that can result from particularly sweaty training sessions.

Read more: Why you shouldn’t sleep naked during a heat wave

Don’t change your training

“In the heat of summer, pay attention to the types of exercises you do,” advises Wiener.

“Try replacing your long run with intense interval training, but make sure again to train in the cooler hours of the day. This type of circuit training is quick and effective, also leaving you full of energy to face the day ahead. “

Don’t slap the SPF

You may have a habit of putting an SPF on your face, but did you remember to put it on exposed body parts before an outdoor workout?

“Sunburn reduces your body’s ability to cool itself,” explains Briggs. “This means your body’s dehydration rate has increased and it can be dangerous, especially when you’re exercising.”

“Wearing SPF is non-negotiable and should be as much a priority as drinking lots of water,” she adds.

Going too hard

This is no time for a personal best, warns Wiener.

“Exercising in hot weather puts a lot of strain on the body, so it’s important to know your limits and pay close attention to your body and what it needs,” she says.

“If at any point you feel lightheaded, it’s best to stop exercising or significantly reduce the intensity until you feel better. It is also very important to remember that the heat will affect your workout, so don’t try too hard and take regular breaks so that your body can cool off and you can take in water. “

Choosing the wrong post-workout snack

In warmer temperatures, salt depletion can contribute to heat exhaustion, especially when we rehydrate but don’t replace lost salt with sweat, said Peggy Hall, a nutritionist and wellness expert. Form.

“Sodium and potassium are the main minerals that make up electrolytes, which regulate fluid balance. We lose electrolytes when we sweat, so they need to be replaced by drinking fluids and eating foods rich in these minerals,” he says.

In hot weather, you can replace lost sodium by occasionally drinking the sports drink when exercising or turning to salty snacks after training.

So, if you want to keep fit in the summer, you can do it. But don’t skimp on safety.

Watch: Londoners bask in the warm season when temperatures reach 29 ° C in the capital