How To Work Out In A Heatwave

A heatwave doesn’t have to interfere with your fitness regime, but to make sure you exercise safely in the sunshine, we got some advice from personal trainer David Wiener. Here are his dos and don’ts of a hot-weather workout.

Photo: Victoria’s Secret Sport


“Exercising in hot weather puts extra strain on the body, so it’s really important to know your limits, and play close attention to your body. If at any time you feel lightheaded, it’s best to stop training or significantly reduce the intensity until you’re feeling better. It’s also really important to remember that the heat will affect your workout, so don’t push yourself too hard, and take regular breaks so that your body can cool down.”


“It’s far cooler at dawn than it is at sunset, with higher levels of humidity towards the end of the day. An early morning workout is therefore always a better option in the hot weather. Working out in the morning will also set you up for the day and leave you feeling energised, so really it is win-win.”

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“Opt for breathable, lightweight, and light-coloured workout attire that permits sweat to evaporate, so that you can cool down effectively. Not only will these types of materials help you stay cooler during your workout, but they can help you avoid skin irritation, breakouts, or heat rashes. It’s also vitally important to wear a hat when working out in the heat. I recommend the new Buff Pack Run cap which is made from breathable, sweat-wicking fabric and also offers SPF protection. Best of all it folds to the size of your fist, so won’t take up too much space in your kit bag.”


“Guidelines state that you should be drinking between six and eight glasses of water each day, which equates to around two litres. In the summer months, try to up this to around 10 glasses to ensure you’re properly fuelling your body, especially if you’re working out. If you’re doing moderate exercise for less than an hour, water should be fine to ensure you do not become dehydrated, but anything more intense will require an isotonic sports drinks to guarantee you’re replenishing your body properly. It’s also a good idea to carry a cloth which you can dampen to cool your head and neck.”

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“Swap your long run for interval training or circuits. 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 and take the edge off the heat and humidity.”


“Protecting your exposed skin from the sun’s harmful rays is extremely important to ensure that you don’t burn. If space in your bag is at a minimum, try Theye’s trio of micro spays, which includes a sunscreen with SPF 30, a natural insect repellent, and a hand sanitiser in space-saving credit card sized bottles.”

From: Harper’s BAZAAR UK

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