Photo by Andrea Piacquadio via Pexels, showing a cheerful sportswoman running along hill in summer

Tips for exercising safely in the heat

With the arrival of summer in Norfolk, the sun is shining brightly and temperatures are soaring. While this is very welcome after such a chilly spring (I was wearing my gloves into May, people), it can make for challenging conditions for exercise. We haven't had time to acclimitise to the temperature, and so many of us may be feeling the heat even more than usual. In this blog post, I'll explore five exercise tips to help you stay cool and enjoy your workouts in the beautiful Norfolk sunshine.

Time your workouts wisely

In Norfolk's hot summer climate, it's essential to plan your workouts during the cooler parts of the day. Early mornings or late evenings are ideal as the temperature is usually lower, reducing the risk of heat-related issues. Avoid exercising during the peak hours of the day when the sun is at its strongest, typically between 11 a.m. and 3 p.m.

Dress appropriately

Choose lightweight, breathable, and moisture-wicking clothing that allows sweat to evaporate easily, keeping you cool and comfortable. Opt for light-colored clothes that reflect sunlight rather than absorbing it. Wearing a hat and sunglasses can also provide protection from the sun and keep your head and eyes shaded.

Stay hydrated

In hot weather, it's crucial to stay well-hydrated before, during, and after your workouts. Drink water regularly, even if you don't feel excessively thirsty. Consider carrying a water bottle with you to ensure easy access to fluids. Additionally, incorporating electrolyte-rich drinks or snacks can help replenish essential minerals lost through sweat.

Seek shaded or indoor areas

When exercising outdoors, look for shaded areas, such as tree-lined paths or parks, to minimize direct sun exposure. If you're a road runner, maybe now is a good time to hit the trails around Thetford Forest (watch out for roots and trip hazards if you do!). Alternatively, consider indoor exercise options like gyms, fitness studios, or swimming pools, which provide a controlled environment with air conditioning or fans to keep you cool. If you decide to take an outdoor dip, be sure to do so safely (check out these 10 top safety tips from the Outdoor Swimming Society)

Man drinking water in hot weather

Listen to your body

Pay attention to your body's signals during exercise in hot weather. If you feel lightheaded, dizzy, nauseous, or experience muscle cramps, stop exercising immediately, seek shade, and hydrate. These symptoms could indicate heat exhaustion or heatstroke, which require prompt medical attention.

Incorporating massage sessions into your exercise routine can helping to improve circulation and reduce muscle tension. It may also increase your overall comfort during your hot weather workouts.

Enjoying outdoor exercise in Norfolk's hot summer weather is possible with the right preparation. By timing your workouts wisely, dressing appropriately, staying hydrated, seeking shaded areas, and listening to your body's cues, you can stay safe, beat the heat, and make the most of your fitness routine in 2023. Stay active, stay cool, and have a fantastic summer!

Author Hannah Tabram. Category Blog. First published Fri, 16 Jun 2023 10:58:27 +0100