What's the safest way to exercise in a heatwave?

6 tips to safely exercise in hot weather



The following tips will help you stay motivated and active while dealing with the heat.

1. Exercise in the early morning or late evening

Try to avoid direct sunlight and do not exercise during the hours of 11am and 3pm. If possible, stay in shady areas or opt to take your fitness programme indoors until the heatwave passes.

2. Be aware

Check the forecast each day to see what the high temperature is predicted to be and plan accordingly. Also, when you do go outside, allow your body some time to acclimatise to the heat - especially if you are coming directly from an air-conditioned space.

3. Wear sunscreen

Keep sunscreen on at all times and consider using waterproof to eliminate the need to apply again after perspiring.

4. Stay hydrated

This is one of the most important safety tips while exercising. Make sure you have adequate water before, during, and after exercise. If your exercise session was particularly long (over 90 minutes), you might want to consider a sports drink to help replace the sodium, chloride and potassium you lose through sweating.

5. Take a day off

If the temperatures are too high and you are already experiencing some adverse symptoms due to the heat, it might be best to take a day off and rest.

6. Wear loose, lighter-coloured clothing

Choose light or white clothes that are made with material which wicks away sweat (pulls this moisture from your skin to the garment) and allows your body to breathe.


Sara Lindburg has a B.S. in Exercise Science and an M.Ed. in Counselling. A 41-year-old wife, mother, and full-time secondary school counsellor, she combines 20-plus years' experience in the fitness and counselling fields and she has found her passion in inspiring other women to be the best version of themselves on her Facebook page, FitMom. Her inspiration for writing comes from her 6-year-old son, Cooper, and 8-year-old daughter, Hanna. Follow Sara on twitter.

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