Summer Exercise Advice
Exercise offers many benefits, but when the temperature rises we need to be a little more mindful. Some of us love the heat (I definitely do), while others find it harder to cope (my husband included). The good news is you can keep your routine going during a heatwave; it just takes a few simple adjustments.
Staying consistent is key for both body and mind, but so is staying safe.
Dehydration is one of the biggest risks when exercising in warmer conditions, so it is important to stay aware of it.
Top Tips for Exercising Outdoors in Hot Weather
Stay hydrated – Aim to drink at least two cups of water before you head out. If you are sweating more than usual, isotonic drinks can help replace lost salts. Coconut water is a simple, natural option that works well.
Dress smart
Light, breathable fabrics make all the difference. Synthetic materials wick sweat away better than cotton, which can trap heat. Choose lighter colours to reflect the sun, and go for looser options like shorts or sleeveless tops where possible. Leggings are best avoided in very warm weather.
Time your workouts
Avoid the hottest part of the day, usually between 11 am and 3 pm. Early mornings are often the most comfortable. Evenings can feel cooler, but humidity can still affect how well your body cools, so listen to how you feel.
Avoid heat exhaustion
Listen to your body and stop if something does not feel right.
Heat Exhaustion Warning Signs
The first sign is often heat cramps, painful muscle spasms. If this happens, stop, gently stretch, rehydrate, and rest. Other signs include extreme tiredness, dizziness, nausea, feeling faint, or a rapid but weak pulse. If these occur, move to a cool place, rest, and drink fluids.
Heatstroke is more serious and needs urgent attention. Symptoms include a very high temperature ( over 40°C), confusion, a strong, rapid pulse, and flushed skin. Seek medical help immediately.
After Exercise
Rehydrate, cool down, and stretch. A simple way to lower your temperature is to use a cold towel on pulse points such as your wrists, neck, and feet. Stretching supports recovery, especially when your body has worked harder in the heat. There are free stretch videos on my website, or speak to your healthcare provider for more specific advice.
To learn more about how osteopathy can support your health, visit www.kibworthosteopaths.co.uk or call 07761 664325.
Emily Coombes (B’Ost), Registered Osteopath (7416)
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