hot weather exercise

Watch the weather reports and cut back on your training if conditions are likely to be sustained for several days : don't take unnecessary risks with your health.

If you can't work out in an air-conditioned gym, avoid the hottest parts of the day and plan your training sessions for early in the morning or evening

Heat exhaustion and sunstroke may creep up unawares! Symptoms include

Nausea
Weakness
Dizziness
Thirst
Dry skin
Fatigue
Confusion
Excessive sweating
Dry mouth / mucous membranes
Increased heart rate and breathing

If you need to train to maintain fitness, try swimming or gym work.

Don't warm up in the full direct rays of the sun. You'll get too hot! Warm up in the shade.

Drinking fluids during exercise helps to improve heart function, maintain kidney function and will also lower your body temperature. Remember that sugary drinks will be dehydrating. Hydrate well before you start and drink plenty of water at regular intervals rather than all in one go after a session.

Prevent sweating and overheating by wearing loose, lightweight and breathable kit, and some of the more 'technical' clothing may be more effective in a lighter colour, because it reflects the light better.

Over 75,000 people each year in the UK are diagnosed with skin cancer. Find out how to keep safe from sun damage and reduce the risk of skin cancer.
Sun damage isn’t limited to holidays in the sun. It can happen when you’re not expecting it, for example, going for a walk or sitting in your garden.

Sun protection is something you need to be aware of every day in the summer, whether on holiday or at home, you can protect yourself by following the SunSmart messages.” These are:

Spend time in the shade between 11am and 3pm.
Make sure you never burn.
Aim to cover up with a T-shirt, hat and sunglasses.
Remember to take extra care with children.
Then use factor 15+ sunscreen.

Also report mole changes or unusual skin growths to your doctor.

More information at NHS Choices

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