Top 10 tips for exercising in the heat

The Number one concern with exercise in hotter climates is replenishing water to allow sweat to evaporate.

1) Exercise at the coolest parts of the day avoiding the midday sun. Exercise in the morning or the afternoon

2) Avoid dehydration – drink plenty of fluids before, during and after exercise

3) Avoid anything that increases dehydration such as caffeine and alcohol as they promote water loss through urine and increase dehydration

4) Weigh yourself before and after exercise. For every pound of weight lost you will have lost 1 pint of water (568ml / 20 ounces)

5) Up to 30 minutes before exercise drink 17-20 ounces (1 pint/ 568ml) of water.
During your exercise session drink 7-10 ounces (1/2 pint / 284ml) every 20 minutes.
After exercise, aim for 16- 24 ounces (1 pint / 568ml) for every pound of body weight lost.

MAKE SURE YOU DRINK EVEN IF YOU ARE NOT THIRSTY – YOU WILL QUENCH YOUR THIRST LONG BEFORE YOUR HAVE REPLENISHED YOUR BODY FLUIDS

6) The cooler the water the better.  Cold water empties more rapidly than warm water from the stomach into the intestines where it can be absorbed.

7) Wear light clothing to reflect sunlight and heat – white is best.  100% cotton or materials that let the body ‘breathe’ or are designed to wick away sweat are most favourable.  DO NOT wear waterproof or rubberised clothing as it prevents sweat from escaping and can lead to heat stress. Wear sunscreen.

8) It can take two weeks to acclimatise to the heat, so decrease your workout intensity for 2 weeks and then gradually increase workloads to normal levels.

9) If you take any medication, always check with your GP as some medications can reduce heat tolerance

10) STOP exercising at the first sign of dizziness, nausea, headache or shortness of breath.