How to exercise safely in a British heatwave

How to Exercise Safely in a British Heatwave

The British summer is in full swing, and with temperatures soaring to a scorching 30 degrees, it’s important to take precautions when exercising outdoors. Staying safe and healthy in the heat is crucial, and here are some valuable tips to help you exercise safely during a British heatwave.

Stay Hydrated: The Key to Beating the Heat

When temperatures rise, our bodies lose more fluids through sweat. To stay properly hydrated, it’s essential to drink plenty of water before, during, and after your workout. Aim to consume at least 8-10 glasses of water throughout the day, and carry a water bottle with you during your exercise sessions. Remember, dehydration can lead to dizziness, fatigue, and even heatstroke, so make hydration your top priority.

Choose the Right Time: Early Morning or Late Evening

The heat is most intense during the middle of the day, so it’s best to plan your workouts for the cooler parts of the day. Try exercising early in the morning or late in the evening when the temperatures are lower. This way, you can avoid the scorching sun and reduce the risk of overheating.

Dress Appropriately: Lightweight and Breathable Clothing

Wearing the right clothing can make a significant difference in keeping your body cool during exercise. Opt for lightweight, loose-fitting, and breathable fabrics that allow air circulation and sweat evaporation. Light coloured clothing can also help reflect the sun’s rays and keep you cooler. Don’t forget a wide-brimmed hat and UV-protective sunglasses to shield your face and eyes from the sun.

Modify Your Workout Routine: Intensity and Duration

During a heatwave, it’s important to adjust your workout routine to prevent overexertion. Reduce the intensity and duration of your workouts, especially if you’re not accustomed to exercising in hot weather. Instead of high-intensity activities, consider lower-impact exercises like swimming or yoga, which are gentler on the body and provide a cooling effect.

Seek Shade and Cool Environments

When exercising outdoors, try to find shaded areas or locations with natural airflow. Parks with trees or coastal paths with a sea breeze can provide relief from the heat. If possible, choose locations near water bodies like rivers or lakes, where you can take a refreshing dip after your workout.

Listen to Your Body: Be Mindful of Heat-related Illnesses

Heat exhaustion and heatstroke are serious conditions that can occur when the body’s temperature regulation system is overwhelmed. Pay attention to any signs of dizziness, nausea, rapid heartbeat, or excessive sweating. If you experience any of these symptoms, immediately stop exercising, find a cool spot, and rehydrate. If symptoms persist, seek medical assistance promptly.


Exercising safely in a British heatwave requires attention to hydration, timing, clothing, and workout modifications. By following these guidelines, you can maintain an active lifestyle while safeguarding your health and well-being. Remember, your body is your best guide, so listen to it, stay cool, and enjoy the benefits of outdoor exercise while staying safe in the summer heat.

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