Beat the heat: Tips for exercising safely in hot weather

The UK is set to see the hottest May on record with temperatures reaching into the mid 30s, but with competition season in full swing and many riders prioritising their fitness out of the saddle, how can you exercise safely in hot weather?

What are the risks of exercising in the heat?

Dehydration and heat stroke are two of the common risks of exercising in hot weather without taking precautions to protect yourself against the heat. In average temperatures the body will sweat during exercise to help regulate body temperature which can be replenished through fluid intake post exercise. However, in extreme heat, the body's sweat rate increases and without careful management, can lead to dehydration.

Heat stroke or exhaustion is caused by excessive sun exposure without access to things such as shade and fluids. Heat stroke causes dizziness, tiredness, feeling sick, and in extreme cases can require medical attention.

Tips for exercising in hot weather conditions

Avoid exercising during the hottest part of the day

When the sun is at its highest and hottest between 11am and 3pm, avoid exercising outside. The best time to exercise is in the morning around 7am or later in the evening once the sun has set.

Stay hydrated

Drinking water at regular intervals throughout the day is essential in hot weather. When completing day to day tasks such as yard work, you still need to be drinking regularly. Water is best with added electrolytes if you feel it is necessary. Avoid caffeinated drinks or alcohol that act to make you need the toilet more often and will lead to you being at greater risk of becoming dehydrated. If you are exercising, for example riding, have a water bottle in reaching distance so you can take sips throughout your session.

Wear sun cream

Having an SPF on exposed skin is an important barrier to protect the skin against the sun’s rays. Sun cream is a must irrespective of the time of day you are exercising throughout the summer months.

Dress appropriately

Wearing sunglasses, a hat, and light-coloured clothing to cover sensitive areas such as your shoulders is important in hot weather. This will protect you from the sun and reduce the risk of sunburn and heat exhaustion.

And finally, if you cannot avoid exercising in the sun, modify your session to reduce the volume and intensity to protect yourself. Remember there is always another day.