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8 summer workout tips to keep you safe in the heat

running in the heat on sand

Hot, hotter, hottest! As the scorching summer sun takes centre stage here in the UK, many fitness enthusiasts are eagerly embracing the great outdoors for their sweat-drenched workouts. But before you dive headfirst into the fiery inferno, it’s crucial to know how to keep cool and stay safe during your training sessions.

Lee, our resident PT, spoke with the fitness experts at LiveFootballTickets to go through the do’s and don’ts of training in the extreme heat.

Check Heat Adjusted Pace Calculator

It is estimated that your running pace will slow down by 6 to 10 seconds per km, for every five degrees increase in temperature roughly. In response to this, Stefan Balkenende, at Live Football Tickets comments:

“Your heart will need to work harder when you are working out in the heat. This means you would need to expect a slower running pace than before. To maintain a safe running pace and avoid overdoing it in the heat wave, you could check a heat adjusted pace calculator by putting in the temperature, humidity and your planned running distance/time. Though the heat effects may differ based on individuals, running slower ensures your body to function healthily under the sun.” 

Pack water resistant sun creams and cooling mists

Many people tend to neglect the importance of applying external methods to stay cool and healthy during workouts, however, they could be very effective at protecting your body. Here is what Stefan suggests:

“We recommend bringing a cooling face spray to cool the body. Products such as an ice towel or cooling pads can also help your body keep from overheating, which could lead to heat exhaustion and heat stroke.

“Exposing yourself to the sun during workouts may impose dangers to your skin, including developing skin cancer. Therefore, it is vital to take care of your skin health by applying a sun cream with a SPF, sun protection factor ,over 30. If you are going out for a swim in the heat, water resistant sun creams may be a better choice for you.” 

Switch cardio for yoga

While it could be tempting to have an outdoor workout, It is important to know your body and pick the most suitable exercising type.

“If you don’t want to miss exercising outdoors, switch running and hiking to swimming, or yoga. Reduce the tensity and duration of your normal exercises too. Short sessions usually work better in hot summer, putting less stress on your body than long, cardio workouts. 

Pick the time smartly

Although it can be hard to resist warm weather or change your workout routine, Stefan suggest choosing your exercising time carefully: 

Generally, we do not recommend exercising outside when the temperature reaches 35 degrees. With the colour – coded heatwave system being launched recently, it is easier to check heat alerts and health warnings before going out. 

“If you still feel the need to exercise in the sun when it’s hot, either do it earlier in the morning before sunrise or try it later in the afternoon or after sunset. Avoid doing intense exercises between 10 am to 4 pm outside as it’s usually when the sun is at its hottest.” 

Put on the right clothes

Looking to treat yourself to new workout clothes this summer, but don’t know whether you need a tight or loose fitting? In regards to choosing the best clothes for exercising in the heat, Stefan adds:

“You should always make sure to wear the most comfortable clothes no matter if they are tank tops or tight gym clothes. Avoid clothes that might restrict your movement or trap your body. When there is a heat wave, you may find light-coloured and loose-fitting clothes more comfortable as they allow air to flow over and your sweat evaporates.”

Pre-training hydration

Hydration is really vital to our body no matter what time of the year, but it’s even more important during summer weather. In response to this, Stefan Balkenende at Live Football Tickets provide tips on drinking and eating when exercising in the sun: 

“While many of us know the importance of drinking water after an exercise to restore any fluid levels you’ve lost, you should start drinking one or two hours before your workout too. This reduces your risk of becoming dehydrated faster and prepares your heart and body for your physical activity. Sports drinks with electrolytes would work more efficiently to help your body rehydrate. 

“Eating water-rich food alaso helps with your body’s hydration level, such as watermelon, cucumber, lettuce, strawberries, tomato or an ice lolly. “

Pause when needed 

If you have accidentally overdone it, here is what you should do according to Stefan: 

“If you notice heat exhaustion symptoms such as dizziness, nausea and weakness, or other heat-related illnesses, pause immediately. You shold hide in the shade or perferably go to an indoor place with air cons fast. Drink a sports drink and wash your face with cold water if you can. It is unsafe to push against your limits, especially during a heat wave. ” 

If you or anyone else is struggling to breath, experiencing 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

Exercise safely with your furry friends

With lots of people enjoying running with their dogs, here is what Stefan suggests: 

“Exercising in the heat may help distress your dogs, but don’t risk overdoing it. You could take your dogs to a park with trees or other outdoor areas without direct sunlight. Help them stay hydrated by carring a portable water container and wet their paws to keep them cool. During summertime exercise, dogs could get heat exhaustion too so it’s important to watch for any signs they show and make sure they stay cool in summer.” 

Got any tips that you want to share? Let us know in the comments!

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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