Date Published: 16/07/2024

5 ways to stay safe while running or working out in extreme heat

Follow these top tips for a healthy and enjoyable summer workout routine

As the scorching Spanish summer sets in, many of us are keen to continue pursuing our fitness goals, whether that’s running, cycling or simply taking the dog for a turn around the park. However, it’s important to recognise that working out in extreme heat comes with its own set of challenges.

So, how can we stay active while also staying safe? Here are a few essential tips for a healthy and enjoyable summer workout routine:

1. Embrace the early bird mentality

One of the simplest yet most effective strategies is to pay attention to the weather forecast and choose your workout times wisely. Opt for early mornings or late evenings when the heat is more bearable. This way, you can still enjoy your workout routine without the scorching midday sun beating down on you.

2. Acclimatise your body

It's important to give your body time to adjust to the rising temperatures. Gradually increase the intensity of your workouts, allowing your body to acclimatise to the heat. Start with lower-intensity exercises and, as you feel more comfortable, ramp up the pace. This approach helps prevent heat-related illnesses and ensures a more enjoyable experience.

3. Hydration is key

Proper hydration is crucial when working out in the summer heat. Don’t wait until you feel thirsty; instead, drink water frequently throughout your workout. For high-intensity exercises, consider sports drinks that contain electrolytes like sodium, chloride and potassium, which your body loses through sweating.

4. Dress for success

Choosing the right workout gear in the heat is essential. Opt for lightweight, loose-fitting clothing that allows your skin to breathe and sweat to evaporate easily. Light colours are preferable as they reflect sunlight and keep you cooler. Don’t forget to protect your head and face from the sun’s rays with a cap or hat.

5. Listen to your body

Pay close attention to your body’s signals during workouts in the heat. If you start feeling dizzy, nauseous or excessively tired, it's important to slow down or take a break. Pushing yourself too hard in extreme temperatures can lead to heat exhaustion or heatstroke. It’s all about listening to your body and adjusting your pace accordingly.

With these simple tips, you can continue your fitness journey while enjoying the beautiful Spanish sunshine.

Also of interest: Protect yourself this summer by recognising the symptoms of heat stroke

Image: Freepik

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