London, Europe Brief News – You don’t have to stop working out just because summer has arrived. Here are some expert tips to keep moving – and avoid heatstroke
Acclimatise your body
Although spells of hot weather may become a more regular occurrence in future, we are still not used to them in the UK. You can acclimatise, says Clare Lobb, senior physiologist and a technical lead at the English Institute of Sport.
Exercise earlier in the day
If possible, run or work out first thing in the morning, when it will be much cooler. Anything before 9am would work, says Oliver Gibson, senior lecturer in exercise physiology at Brunel University London and lead author on a review on heat alleviation strategies for athletes.
Don’t push yourself
Dial back your pace. In higher temperatures, even elite athletes do this, says Lobb. Gibson agrees. When it is hot, don’t chase personal bests, he says: “Particularly in the UK, when we get these heatwaves that are unfamiliar, just accept that, for a week, your times might be a bit slow.”
Seek a cooler route
Gibson suggests that, if you can, you should exercise in green spaces or by water. “It will be about two or three degrees cooler than being in a concrete urban area,” he says.
Stay hydrated
By ensuring you are properly hydrated before you start exercising, “the body is not stressed from the first minute of the activity,” says Gibson. Have a drink 20 minutes before you start. “Try to drink during exercise. When you start to feel thirsty, usually you’re already quite dehydrated. So you need to be a bit more proactive and say: ‘Every five or 10 minutes, I’m going to take a sip.’”
