As temperatures soar, weather warnings have been put in place across the UK. Often easily avoided by adhering to health advice from sources such as the NHS, people of all ages are at risk of heat-related illnesses such as dehydration, heat exhaustion, getting burnt and heat stroke.

If you choose to exercise in this heat, there are preventable steps you can take to ensure you minimise your risk of heat-related illnesses. It is recommended you drink more fluids, avoid exercising when the sun is at its hottest, wear loose clothes and adjust your training to the conditions.

At Prime Health believe that prevention is better than cure. We empower you to take control of your health by sharing advice and guidance from healthcare professionals who specialise in sport and exercise medicine.

What are the risks of exercising when it’s hot?

Exercising in hot weather can put your body at increased risk of serious heat-related illnesses.

Common heat related illnesses include:

• Dehydration
• Heat stroke
• Fainting and excessive sweating
• Nausea and vomiting
• Red skin

What are the symptoms of heat related illnesses?

Recognising the symptoms of heat exhaustion is paramount to a swift and successful recovery. Key signs that you may be affected by the heat are:

• a headache
• dizziness and confusion
• loss of appetite and feeling sick
• excessive sweating and pale, clammy skin
• cramps in the arms, legs and stomach
• fast breathing or pulse
• a high temperature of 38C or above
• being very thirsty

If you start experiencing these symptoms after or while being exposed to high temperatures, it is important you follow safe and effective steps to cool down. Move to a cool place, lie down with your feet raised and drink plenty of fluids. Sports and rehydration drinks are suitable to use as they will help replenish your body’s natural salts. Cool your skin with a mist or soaked sponge.

If you are unable to cool down, contact the NHS on 111 for further advice. If after 30 minutes your symptoms haven’t improved, you may be at risk of heat stroke, and it is advisable to call 999 for urgent medical care from the NHS.

5 top tips for exercising safely in the sun

1. Stay hydrated

Drink plenty of fluids before, during and after your workout. You may also want to consider including a sports rehydration drink as this may help replenish and rebalance lost electrolytes.

2. Protect your skin with a suitable SPF

Ensure you lather the sunscreen on any exposed skin including your face. Choose a sunscreen with an SPF 30 or above. You may also want to consider a sport-specific suntan lotion as this may help prevent blocked pores as you sweat during your training.

3. Schedule in early morning or late evening workouts

With temperatures forecast to hit the high 90s, avoiding being out in sun during the hottest time of the day is important. During the hours of 11am-3pm, the sun is at its highest and you will feel the full force of scorching temperatures if you choose to exercise outside during these times.

Early morning workouts or evening workouts avoid the midday sun. Exercise inside in well-ventilated rooms or stick to shaded routes if you are exercising outdoors.

4. Wear loose and breathable clothing

Choose sports clothing which is light in colour and allows your body to breathe and sweat efficiently. It is also advisable to wear a hat and suitable eye protection to protect your face and eyes.

5. Adjust your training to the hot conditions

If you had scheduled in a cardio-heavy workout, you may want to look at adjusting your training and doing a less intense workout when the weather is really hot. If you had also planned to do an outdoor session during the hot weather, you may want to consider taking your exercise indoors, out of the glare of the sun.

CONCLUSION

For many exercising outside in the summer is an enjoyable experience. Safe exposure to the sun can help raise your Vitamin D levels which have many health benefits. Ensure you follow the suitable precautions to ensure your outdoor exercise in the heat is a positive one.

To book an appointment at Prime Health – Click here