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Best Practises for Working Out in the Summer Heat

Best Practises for Working Out in the Summer Heat


Now that the weather is getting warmer and the sun is shining, it is nice to go outside and exercise. Here are some top tips for working out in the summer heat.

Tips for Working out in the Summer Heat:

Hydration is key!

While exercising during the summer months we may have warmer temperatures to contend with. Exercising in hotter weather puts an extra demand on your body especially while exercising. Remember to drink water before, during and after exercise. This can ensure you are adequately hydrated and replenishing fluid that you may have lost through sweating. For more information on this topic please check out our recent blog on tips for staying hydrated during the heat.

Proper preparation.

Completing a thorough warm up allows your body to gradually adapt to the stimulus of exercises and begin to regulate the core temperature as required. A gradual warm up will also help you feel less exhausted by the extra stress of the heat. Cool down slowly is just as important to allow your body to gradually return to a lower temperature and not to stiffen up. There is a great blog on our website with much more detail on the importance of warm ups and cool downs, I would recommend you check it out.

Think time of day.

Exercising in the heat can be an added stress on your body while exercising. Consider what time of day you are planning to go for a run or completing your exercise programme in the back garden. Avoid high temperatures in the middle part of the day if at all possible. Also be mindful if you are someone that suffers from hay fever, the pollen count is significantly higher during summer months. Check out the pollen forecast that may be useful this summer in planning your outdoor exercise.

Think safety!

Protect yourself from sun as well as enjoying it. Wear protective clothing such as sun visors, caps, sunglasses as needs and don’t forget your sun cream. Naturally during the summer months we may choose to go swimming in the sea, lake or rivers. Be respectful of public notices for safe swimming areas or even choose an area where there are life guards.

Mostly importantly enjoy exercising outdoors when the weather is warmer and brighter.

There is much research to back up the benefits of exercising outdoors in nature compared to indoors. Here in Ireland we are spoilt for choice when it comes to beaches, mountains, national parks, lakes and green areas. If you want any tips on how to get your family more active this summer check out last month’s blog for some great tips.

Ballsbridge Physiotherapy Clinic is here to support you. We want to help you in returning to exercise post-surgery, illness or injury, but also to help you remaining as fit and active as possible. If you need help and guidance please contact the clinic today by phone on (01) 660 6582 or book in online.

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