With UK temperatures set to soar this week due to an incoming heatwave, we’ve consulted the fitness experts to help you protect your performance and body and learn how to exercise safely in hot weather…

What’s the best way to exercise safely in hot weather?

‘When it starts to get hot, do a shorter and slower workout, then your body will slowly begin to adapt by increasing its sweating capacity and reducing the electrolyte concentration of the sweat to boost your ability to maintain a safe core body temperature.

‘Swap your long run for interval training or circuit training. This type of training will allow you more rest, so that your body can cool down and you can take on extra water. If possible, try to work out in shaded areas, which will offer you more protection from the sun.

‘Listen to your body. If you start to feel extremely tired, lightheaded, disorientated or nauseous, you should stop exercising, grab some water and find somewhere cool to sit.’ – David Wiener, training specialist at AI-based fitness app Freeletics

How will the UK heatwave affect my performance?

‘When exercising in a hot climate your body has to work a lot harder, so you will instantly feel that exercise is a lot tougher – this isn’t a time when you’re likely to clock a personal best.

‘Your heart has to beat faster as it sends more blood to your skin. Your body temperature will raise much faster, which is why feeling dizzy and faint can occur. In short, it will feel far more difficult to exercise in the heat, especially if you are a beginner. The key is to do sessions at a more manageable pace, and do drink plenty of water.’ – Kira Mahal, personal trainer at MotivatePT

uk heatwave exercise safely in hot weather

Should I drink more when exercising in the heatwave?

‘It’s extremely important to drink more water when you are exercising in hot weather. When the human body is exposed to hotter than average conditions it challenges the body’s ability to regulate its temperature. This can lead to a multitude of problems, including heat cramps, heat exhaustion and heat stroke.

‘When exercising in the heat, you tend to sweat more, which leads to you losing more bodily fluid than usual. Staying hydrated is vital as it replaces the bodily fluids you have lost and allows the body to regulate its internal temperature, as well as deliver nutrients to cells and keep organs functioning properly.

‘Hydration can come from a variety of drinks and foods, but water is a great calorie- and sugar-free option to
ensure you stay hydrated. Mineral water is a great choice when choosing how to stay hydrated, as it contains electrolytes, which are minerals such as calcium, magnesium and sodium.’ – Hydration experts at Aqua Pura

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Related: 10 tips to boost your energy this summer

Additional words: Sarah Sellens | Images: Shutterstock