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How to train in the heat!

Schools are back, there’s a mugginess in the air that can’t be escaped and once again the great British summer has returned. For most of us, that means our routines go back to normal with kids being at school full-time, and the heat seems to steal every ounce of energy you thought you had. So what is your best chance of not only sticking to your exercise routine, but also making sure you’re preparing for the effect the higher temperatures will have on your body? Look no further, here are five tips for making the most of your training in the heat.

1. Train Early
Naturally, early in the day is your best chance of beating the heat. The sun is still gathering its strength, making it the perfect time to get your exercise done. It’s one thing if you’re going to an air-conditioned gym, but this point especially applies if your training takes you outdoors, common in running and cycling. Avoid exercising in the middle of the day when the sun is at its strongest, and even if you’re an evening person, be aware that the sun will have warmed up the roads and pavements.

2. Adjust your Training Style
Don’t be afraid to change it up if and when you need to. You may not necessarily be able to stick to your normal routine and that’s absolutely fine. Take the kids along for a run in the park or go swimming as a family. You’ll still be getting some movement in while enjoying a change of pace. Small victories!

3. Listen to your Body
It’s common to feel like the heat is making you sleepy or lethargic, but learn to listen to your body’s warning signs. Training in the sunshine is more taxing because your heart rate shoots higher and you’ll sweat more. Take that into account and have a rest day if your body calls for it.

4. Cool Yourself Down
If you find yourself unable to cool down after a heavy session, try taking a cold bath or shower. The cold temperature of the water gets inflammation away from your joints and muscles, while bringing down your core temperature. Plus, it aids muscle recovery. Win-win!

5. Hydrate and Replace Electrolytes
This is arguably the most important thing you can do for your wellbeing in the hotter weather. Did you know that by the time you’re thirsty, you’re already dehydrated? Signs of dehydration include feeling tired, dizzy, having a dry mouth and having dark yellow urine. Adults should aim for around 2 litres of water a day, especially when you’re sweating more.

Similarly, replenishing your lost electrolytes is hugely important. The salt, or sodium, in the electrolytes ensures the body maintains its fluid balance by making sure the right amount of fluid is going in and out of your cells. Electrolytes is made up of not just salt, but magnesium, iron and calcium, and can be found in most sports drinks. If you don’t have a sports drink handy, I recommend mixing some water with a little bit of orange juice, and adding a pinch or two of salt as a homemade alternative.

Summer is a wonderful time to change up your routine, try new activities, spend quality time with your family and just enjoy a break! Take care of yourself by always having some liquids handy, wearing a high SPF sun cream and wearing a hat! Still not sure how to optimise your summer training? Drop in at Better Body Group Sevenoaks for
a chat with one of our friendly experts!

By Danae van den Berg. For more information or any more questions, please call the friendly and expert team on 01732 451979 or email



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