As temperatures rise in the UK, many are keen to keep up their fitness regimens ahead of holidays. But how safe is it to work out in hot weather? The i Paper asked three experts for their advice.
In hot weather, training at the right time of the day is vital, says Dr David Porter, a sports medicine physician at King Edward VII’s hospital and a former doctor of Chelsea Football Club. Exercising early in the morning or in the evening is best when the temperature has cooled, and he recommends avoiding strenuous activity between 11am and 4pm.
Professor Dave Collins, a performance psychologist who has been to 13 Olympic games with athletic teams, adds: “When you go on holiday, you stay out of the sun and keep an eye on yourself. The trouble is that at home, the same cues don’t kick in.”
Dr David Porter: ‘Listen to your own body. When in doubt, stop and cool yourself down’Drink water with ice – and consider electrolytes
We all need to increase fluid intake in hot weather – to a recommended 2 litres a day – and hydrating properly is even more important when exercising. Ian Gilham, the lead physiotherapist at Opus Biological, says dehydration can increase the risk of injury. “It’s not just water you’re losing, it’s salt. That’s why we get that salty taste in our mouth.”
Some experts recommend a drink with electrolytes to replace minerals, like sodium, lost through excessive sweating. “If you’re going for a run, or doing anything over 60 minutes, make sure you have a well-balanced sports drink where you’re getting electrolytes as well as fluids in,” says Porter.
Ice may help, too. A study in the journal Medicine & Science in Sports & Exercise found that runners who drank ice slurry saw a greater drop in core temperature than those who drank cold water, and they then ran better at a 34°C temperature.
Wear light colours and looser clothing, to help the body release heat while exercising, says Porter – and don’t forget suncream.
If you’re out of the direct sunlight and need less sun protection, Gilham recommends ditching a hat as it can stop you from releasing the heat from your head. The heat can pose other challenges. “You might get greater friction, rubbing problems, runner’s nipple. People just need to be aware and monitor themselves.”
Rest, reduce intensity and manage expectations
Most people’s normal training plan will need modifying in a heatwave. If you’ve moved to a hot country, Porter recommends lowering the intensity for at least seven days. If a short heatwave has hit the UK, he stresses the same protocol to lower the output of what you’d usually do by taking longer breaks and shorter exercise periods.
Gilham adds that “in hot conditions, unless you’re a professional or elite athlete, you should be looking to reduce the intensity.” He recommends switching to exercise that doesn’t get the heart rate up as much, for example, yoga.
Hot conditions will generally hinder performance, so manage your expectations. Collins suggests always having three levels of expectations rather than one. “For example, if I were running five miles, I’d be pleased with 30 minutes, I’d be good with 33, and I’d be OK with 36. Then I look out of the window and adjust that. The three levels give you the opportunity to adjust to how you’re feeling. People can be very hard on themselves.”
Ian Gilham: ‘In hot conditions, unless you’re a professional, you should be looking to reduce intensity’The terms “warm up” and “cool down” are pretty self-explanatory, and in the heat, it’s better to focus on the latter. “You’re already warm, so warm-ups can generally be shorter,” says Porter.
He advocates for ice baths to cool down after a workout, but it is controversial. “There are question marks about what it does to your blood pressure, but sometimes you have to get that body temperature down as fast as possible. Make sure there’s another adult around you. You don’t want to use one when you’re on the edge of a heat stroke, where you might not be able to get yourself out.”
Gillham points out that a cool down is to “bring everything back down to base level – reduce the heart rate, reduce respiratory rate and core temperature.” To do this, ease yourself out of a workout, and don’t go from 100 to zero. He uses running as an example: “If you’ve run your last kilometre at your fastest speed, you don’t suddenly want to stop. Run another 200 metres 20 per cent slower, then another 200 to 300 metres another 20 per cent slower, and ease yourself into a walk.”
Don’t be a hero – and know the signs of dehydration and heat stroke
The worst thing you can do is push through when your body clearly needs rest. Porter says: “Do not think you’re a little bit weaker because you had a glass of wine the night before or something. In these circumstances, if you’re not feeling right, stop. Listen to your own body. When in doubt, stop and cool yourself down, don’t try to be a hero.
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“If you’re feeling a bit dizzy, if your vision changes at all, if you feel nauseous or sweating a lot more than you normally would, stop and cool yourself down to a normal temperature again. That makes the difference.”
One risk of working out in extreme heat is heat cramps, where “people get involuntary muscle contraction, like twitching, usually in their calves or forearms,” says Porter. “It usually happens because of a reduction in sodium levels, and they’re dehydrated.” Another is heat exhaustion or heat stroke – when a person’s blood pressure drops after they exercise, with symptoms including headaches, feeling sick, or becoming confused and disoriented.
In his time as a doctor for Chelsea, he saw players have seizures or fits due to this. “In those scenarios, the most important thing to do is to rapidly cool someone down. Get them covered in cold water, either sprinkle it over them or get them drinking cold water. Get as much fluid into them as possible, or put icy towels around their neck.”
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