Hot weather training tips

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Stay safe while you work out in the sun

When a heatwave strikes, it can throw your workout routine into chaos and present some serious health issues (hello, dehydration).

In order to make sure you stay safe while you exercise during the sweltering summer months, we asked expert Grant Powles, Senior Master Trainer for Technogym, to provide his top tips for training in hot weather:

1. Hydration is key
Before, during and after: drink, drink, drink. Water is great, but as you sweat more you’ll also be losing salt and electrolytes - so if you’re planning a longer workout, you might want to consider a sports drink as well.

Try coconut water for hydration

2. Exercise early
Early morning exercise has many advantages – you start the day energised with endorphins racing, you can tick exercise off your ‘to-do’ list before you’ve even written it, and during summer, you avoid the heat in the middle of the day.

5-minute morning workouts

3. Listen to your body
Pay attention to your body. If you start to feel faint or dizzy, you should stop, find a shady spot to rest and have some water. 

Rest up to improve your fitness

4. Choose your gear carefully
Good quality sportswear is often made of fabrics that wick the sweat away from your body, which will be much more comfortable. Wearing light colours will also help to keep you cooler, and you might consider wearing a cap to keep the sun off your head and face.

5. Avoid the sun
If you can adapt your route to stay out of the direct sunshine, or choose a workout spot under some trees, your body (and your skin) will thank you.

Choose the suncream to suit your activity

6. Avoid running
Consider swapping your run for an exercise that generates its own ‘cool’, like swimming or a bike ride.

Find a new workout in our fitness channel

7. Eat well
Remember to keep up a healthy eating routine. In the hot weather, it’s very appealing to eat a lot of salads, so just make sure you’re balancing the vegetables with a good amount of protein and healthy fats. BBQs are actually great – grilled meat, fish, and salads – just steer clear of a bun with your burger and don’t be tempted by the rosé if you’re planning a run the following morning.

Fire up a healthy BBQ

8. Consider hitting the gym
If you’re really struggling to keep up your routine, then why not take up a gym membership? They’re usually air-conditioned, and an increasing number of gyms are offering commitment-free memberships so you don’t have to sign up for a full year.

Gym workouts for every body part


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