9 workout tips to keep you safe in the heatwave

9 workout tips to keep you safe in the heatwave
Rekreační běh u moře.
Autor snímku Maridav - Shutterstock
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Climate change has made heatwaves 60 times more likely to happenwith 2023 predicted to be another hot year in Europe. After experiencing the hottest summer ever with southwest Europe hitting 45 degrees last year, many of us are becoming more aware of the health risks from overheating.

To help people exercise safely this summer, fitness experts at Live Football Tickets discuss how to protect yourself and your furry friends from extreme heat and share eight top tips that could reduce your health risks without sacrificing your fitness goals! Pharmacist Abbas also shares how your medication may impact you in the heat.

1. Check Heat Adjusted Pace Calculator

It is estimated that your running pace will slow down by 6 to 10 seconds per km, for every five degrees increase in temperature roughly. In response to this, Stefan Balkenende, at Live Football Tickets comments:

"Your heart will need to work harder when you are working out in the heat. This means you would need to expect a slower running pace than before. To maintain a safe running pace and avoid overdoing it in the heat wave, you could check a heat adjusted pace calculator by putting in the temperature, humidity and your planned running distance/time. Though the heat effects may differ based on individuals, running slower ensures your body to function healthily under the sun."

2. Pack water resistant sun creams and cooling mists

Many people tend to neglect the importance of applying external methods to stay cool and healthy during workouts, however, they could be very effective at protecting your body. Here is what Stefan suggests:

"We recommend bringing a cooling face spray to cool the body. Products such as an ice towel or cooling pads can also help your body keep from overheating, which could lead to heat exhaustion and heat stroke.

“Exposing yourself to the sun during workouts may impose dangers to your skin, including developing skin cancer. Therefore, it is vital to take care of your skin health by applying a sun cream with a SPF, sun protection factor ,over 30. If you are going out for a swim in the heat, water resistant sun creams may be a better choice for you."

Hotel Lanterna Velké Karlovice.

3. Switch cardio for yoga

While it could be tempting to have an outdoor workout, It is important to know your body and pick the most suitable exercising type.

"If you don’t want to miss exercising outdoors, switch running and hiking to swimming, or yoga. Reduce the tensity and duration of your normal exercises too. Short sessions usually work better in hot summer, putting less stress on your body than long, cardio workouts."

4. Pick the time smartly

Although it can be hard to resist warm weather or change your workout routine, Stefan suggest choosing your exercising time carefully:

"Generally, we do not recommend exercising outside when the temperature reaches 35 degrees. With the colour - coded heatwave system being launched recently, it is easier to check heat alerts and health warnings before going out.

If you still feel the need to exercise in the sun when it’s hot, either do it earlier in the morning before sunrise or try it later in the afternoon or after sunset. Avoid doing intense exercises between 10 am to 4 pm outside as it’s usually when the sun is at its hottest."

5. Put on the right clothes

Looking to treat yourself to new workout clothes this summer, but don't know whether you need a tight or loose fitting? In regards to choosing the best clothes for exercising in the heat, Stefan adds:

"You should always make sure to wear the most comfortable clothes no matter if they are tank tops or tight gym clothes. Avoid clothes that might restrict your movement or trap your body. When there is a heat wave, you may find light-coloured and loose-fitting clothes more comfortable as they allow air to flow over and your sweat evaporates."

6. Pre-training hydration

Hydration is really vital to our body no matter what time of the year, but it’s even more important during summer weather. In response to this, Stefan Balkenende at Live Football Tickets provide tips on drinking and eating when exercising in the sun:

"While many of us know the importance of drinking water after an exercise to restore any fluid levels you've lost, you should start drinking one or two hours before your workout too. This reduces your risk of becoming dehydrated faster and prepares your heart and body for your physical activity. Sports drinks with electrolytes would work more efficiently to help your body rehydrate.

Eating water-rich food alaso helps with your body's hydration level, such as watermelon, cucumber, lettuce, strawberries, tomato or an ice lolly."

7. Pause when needed

If you have accidentally overdone it, here is what you should do according to Stefan:

"If you notice heat exhaustion symptoms such as dizziness, nausea and weakness, or other heat-related illnesses, pause immediately. You shold hide in the shade or perferably go to an indoor place with air cons fast. Drink a sports drink and wash your face with cold water if you can. It is unsafe to push against your limits, especially during a heat wave."

If you or anyone else is struggling to breath, experincing unconsciousness or still unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids, please see medical help by contacting 111 or 999. Please find details here on NHS.uk.

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8. Exercise safely with your furry friends

With lots of people enjoying running with their dogs, here is what Stefan suggests:

"Exercising in the heat may help distress your dogs, but don't risk overdoing it. You could take your dogs to a park with trees or other outdoor areas without direct sunlight. Help them stay hydrated by carring a portable water container and wet their paws to keep them cool. During summertime exercise, dogs could get heat exhaustion too so it's important to watch for any signs they show and make sure they stay cool in summer."

9. Your medication could make you more sensitive in the heat

Abbas Kanani, pharmacist at Chemist Click Online Pharmacy comments:

"Some medications can increase your sensitivity to sunlight or affect your body's response to heat so you should talk to your pharmacist about any medications you are taking and ask if they have any sun-related precautions or recommendations. Dehydration or electrolyte imbalances can also occur because of certain medications, such as oral medications for Type 2 diabetes and potassium-sparing and thiazide diuretics for high blood pressure, which can be exacerbated during exercise in the heat. Understand the side effects of your medications and be vigilant about staying hydrated and maintaining electrolyte balance while exercising. If you bring medications with you during exercise, ensure proper storage to maintain their efficacy. Extreme heat can affect medication stability. Keep medications in a cool, dry place, away from direct sunlight, and follow any specific storage instructions provided by your pharmacist."

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