How To Stay Safe During Hot Summer Workouts

Working out in the summer can be fantastic. The sun is out, the days are long, and everything just looks so beautiful!

Even if you don’t regularly work out, many charity sporting events and races occur during the summer months.

If you find yourself doing some exercise or taking part in any of these events during the heat, you need to make sure that you are keeping yourself safe.

Doing physical activity in hot weather can be incredibly dangerous, and can quickly lead to heat stroke or worse if proper precautions aren’t taken.

We have put together some top tips to help you keep safe during hot weather exercise – keep reading to find out more.


1. Drink Plenty of Water

😰 Just had my last gym session at @ufit_fitness before my holiday with @meggan_fit_music 😍👙🌴☀️ Only managed to get to the gym for 30 mins today but smashed out an intense workout of HIIT 10 mins then some heavy-ish deadlifts and hipthrusts for 20 mins 😰😰😰😰 SWEATY MESS YAY🤗 I haven't had ONE bad session at ufit yet, no matter how short or long my sessions have been they've always felt so good and it's a mixture of the vibe, the music, the equipment, the people.. Everything just works for me there! The importance of a good gym you enjoy going to is SO key 😍🙌🏼🙌🏼🙌🏼🙌🏼 #fitness #fit #health #healthy #gym #workout #Abs #glutes #fitfam #girlswholift #cardio #fitspo #instafit #gains #girlgains #muscle #strength #motivation #muslce #booty #leanin15 #gymshark #gymsharkwomen #womensbest

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This is the number one essential for working out in the heat.

You need to drink water – and plenty of it!

Dehydration is the number one catalyst for heat related illness.

When you workout in the heat you will be sweating a lot, and probably a lot more than you even realize.

Take a big bottle of water, preferably a minimum of one-litre capacity, and keep drinking at regular intervals – not just when you feel thirsty.

2. Get Used To The Heat Slowly

Where heat screams from the skies. Steam rips up through the ground. #NotMadeForNormal #Climachill

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If you have little experience of working out in the heat, don’t just go out there and go for a 10km run straight off the bat.

You need to acclimatize to the heat, and build up your exposure to it slowly.

If possible, increase your time out in the sun a little bit day by day – start with 15 minutes outside and gradually increase it by 5 minutes each time you go out.

Also, slowly increase the intensity of your exercise too day by day.

3. Know Your Limits

Following on from the last point, make sure you know your current fitness level, and how much your body can cope with under normal weather conditions.

If you know these limits, take this information and set your expectations slightly lower than normal.

This way, you will know when enough is enough and when you need to stop exercising.

4. Protect Your Skin

Taking care the largest organ of my body with the best nutrition #Herbalife love me some #suncream ☀️😎

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Protecting your skin with a good sun cream will prevent sunburn, heat rash, and will prevent your skin from overly drying out – hence reducing the risk of dehydration.

Make sure you get a sun cream which is at least SPF15 and is water resistant – you don’t want it all sliding off when you get sweaty!

5. Wear Suitable Clothes & Accessories

Unmatched performance. Stylish recovery. #LightAF. #FindFaster #ROKARio #ROKAOptics #ROKARun

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This is very obvious, but make sure you are wearing appropriate clothes for working out in the heat.

Avoid cotton materials and opt for clothing which will wick sweat away from skin keeping you cool and dry.

Wear materials which are light and won’t drag you down.

Did you know that the colour black also absorbs heat?

Avoid dark colours and instead opt for light colours which will deflect sun rays.

You also need to protect your eyes from bright sunlight.

Get some sports sunglasses like the Bolle Bounty.

These gorgeous sunglasses feature a grip material which will prevent them from sliding off your face mid workout.

They also have a wraparound design for a great range of vision and mirror lenses to keep your eyes safe.

Bolle Bounty

Bolle Bounty

Looking for more fitness tips? Find out how to prepare for a charity run

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