Beating the heat while training
With the heatwave that has been going on around the country for the last few weeks I thought it might be worthwhile to go through a few simple tips around training in the heat. Most of these are obvious but they can be overlooked either through being busy and not remembering to do certain things or trying to fit training into small windows of available time in our lives. Sometimes we need to make some adjustments to keep ourselves healthy and safe in these sorts of conditions. So here are 5 ways to beat the heat.
1. Water, water, water
Always have water on hand during a workout. It is essential to keep your fluid intake up in the sort of heat we have been experiencing lately. It is also important to keep your fluid intake up throughout the day as you will get dehydrated more easily than normal. A handy tip to prevent forgetting to take your water bottle to your workout is to always have a spare one either in your gym bag or in the car just in case.
2. Throw some shade
If you are training outside try and pick an area which has some protection from the sun. This could be a shade sail/cover, some trees, an overhanging roof, or even a beach umbrella, just make sure you get out of the sun as best you can. If you can find a spot with some breeze blowing through it even better, it will help keep you cool throughout your training session.
3. Early or late
This is a tip which depends on your schedule and possibly rearranging your normal routine a little. If you can train early in the morning or late in the evening it is much cooler than during the middle of the day. Most mornings over the last few weeks at our men's group fitness sessions it has still been 17/18 degrees, but that is better than training in 28 degrees or more at midday.
4. Sunscreen
Again this is an obvious suggestion, but it is something that should be remembered. Getting burnt not only hurts and increases your risk of skin cancer, but the irritation of sunburn can put you off training for a while. The prospect of your training gear rubbing against the burn is not a fun thought. Also, remember to wear sunglasses and a hat if possible.
5. Lower the intensity
This is one that again depends on your training routine and more importantly your training goals. If you are training for a specific event which is not far away then you may not have the option of reducing your intensity, but if you can, it can help you keep your routine going throughout a tough period like we have been having. Burning yourself out with dehydration or worst case scenario even heat stroke is not a good way to keep your training going. Use your head, pace yourself and adapt to the conditions.
So there are a few tips to keep your workouts going through this hot summer we have been having. I would love to hear your suggestions for beating the heat while training. Let me know on our Facebook page.
1. Water, water, water
Always have water on hand during a workout. It is essential to keep your fluid intake up in the sort of heat we have been experiencing lately. It is also important to keep your fluid intake up throughout the day as you will get dehydrated more easily than normal. A handy tip to prevent forgetting to take your water bottle to your workout is to always have a spare one either in your gym bag or in the car just in case.
2. Throw some shade
If you are training outside try and pick an area which has some protection from the sun. This could be a shade sail/cover, some trees, an overhanging roof, or even a beach umbrella, just make sure you get out of the sun as best you can. If you can find a spot with some breeze blowing through it even better, it will help keep you cool throughout your training session.
3. Early or late
This is a tip which depends on your schedule and possibly rearranging your normal routine a little. If you can train early in the morning or late in the evening it is much cooler than during the middle of the day. Most mornings over the last few weeks at our men's group fitness sessions it has still been 17/18 degrees, but that is better than training in 28 degrees or more at midday.
4. Sunscreen
Again this is an obvious suggestion, but it is something that should be remembered. Getting burnt not only hurts and increases your risk of skin cancer, but the irritation of sunburn can put you off training for a while. The prospect of your training gear rubbing against the burn is not a fun thought. Also, remember to wear sunglasses and a hat if possible.
5. Lower the intensity
This is one that again depends on your training routine and more importantly your training goals. If you are training for a specific event which is not far away then you may not have the option of reducing your intensity, but if you can, it can help you keep your routine going throughout a tough period like we have been having. Burning yourself out with dehydration or worst case scenario even heat stroke is not a good way to keep your training going. Use your head, pace yourself and adapt to the conditions.
So there are a few tips to keep your workouts going through this hot summer we have been having. I would love to hear your suggestions for beating the heat while training. Let me know on our Facebook page.
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