Kibworth Osteopath
Exercising in Hot Weather
Exercise has many benefits, but working out in hot weather requires extra care to stay safe. Some thrive in the heat (guilty!), while others struggle (like my husband). You can still maintain your routine – just take precautions to avoid dehydration, the most significant risk of exercising in the heat.
Top Tips for Exercising Outdoors in Hot Weather
Stay hydrated – Drink at least two cups of water before exercise. Isotonic drinks help replace salts lost through sweat; my go-to is coconut water – a natural, effective option.
Dress smart – Choose lightweight, breathable synthetic fabrics over cotton, which traps heat. Wear light colours to reflect the sun, and opt for shorts and sleeveless tops to help your body cool more easily. Avoid leggings, as they retain heat.
Time your workouts – Avoid exercising between 11am and 3pm when the sun is strongest. Evening humidity can also impair your ability to cool down. Mornings are best for staying cool.
Know the signs of heat exhaustion – Stop immediately if you experience any symptoms.
The first sign is often heat cramps – painful muscle spasms. If these occur, gently stretch and massage the area, hydrate, and rest. Avoid more exercise for the day. Heat exhaustion symptoms include extreme fatigue, breathlessness, dizziness, nausea, fainting, and a rapid but weak pulse. If any of these occur, stop exercising, move to a cool place, and drink fluids.
Heatstroke – a medical emergency, is marked by a temperature over 40°C, disorientation, a rapid pulse, and flushed skin. Seek help immediately.
After Exercise
Good habits include rehydrating, cooling down (especially in hot weather), and stretching. To cool down, place a cold towel on pulse points like wrists, feet, and neck. This helps lower blood temperature and promotes overall cooling.
Stretching is essential. Check out my full-body stretch video via the link below. For targeted stretches or rehab, speak to your healthcare provider.
To learn more about how osteopathy can support your health, visit www.kibworthosteopaths.co.uk or call 07761 664 325.
Emily Coombes (B’Ost), Registered Osteopath (7416)
