The five best ways to stay cool while exercising in the hot Bank Holiday weather
YOU may think that working out during the height of a heatwave is a no-go or a one way street to becoming a sweaty wreck.
But the Bank Holiday sunshine doesn't need to interfere with your fitness regime.
In particular, experienced personal trainer and Anytime Fitness’ Head of Fitness, Marvin Burton, believes training outside can be hugely beneficial - including getting some much needed Vitamin D and fresh air.
He told The Sun Online: "Vitamin D will improve almost all body functions and most importantly, impact your mood and mental health.
"We should all make getting outside a priority in our lifestyles this summer."
There are some simple ways to look after your body while you're working out in this weather and make sure you're not too hot or in danger of overheating.
Here are our top tips for staying as cool as a cucumber while you're exercising - even if it does feel like it's melting outside.
1. Carry water
This might sound obvious but the main thing is to make sure you stay hydrated throughout the whole of your workout.
Guidelines state that you should be drinking between six and eight glasses of water a day - but in the summer months you should try to up this to around 10 glasses to make sure you're properly fuelling your body.
If you prefer, you can opt for low-sugar energy drinks that contain electrolytes which help prevent dehydration.
Nutritionist Emily Kier and PT Hannah Tyldesley, known as Twice The Health, say: "Focus on little sips, and don’t be afraid to stop if you need to.
"It can take a little while to work out the whole breathing, drinking and running thing."
They also recommend investing in a Camelback if you're heading out on a long run in hot weather.
You might want to bring a cloth with you too that you can dampen to cool your head and neck.
2. Wear a cap
You may think the fashion police will come calling but wearing a cap while exercising outdoors is one of the best ways to keep the sun off your head and help your body to stay cool.
It's also a good sun blocker if you're doing burpees or out on a long run and need to see where you're going.
You can pick up something cheap for a few pennies in Primark or H&M or if you're a keen runner and want something more hi-tech the Lululemon Baller Hat Run is a definite winner.
3. Stick to the shade
This might prove difficult at times, but if you're looking for a workout spot try and find a space that's shaded - be that by the edge of a park or behind tall buildings.
It’ll make a big difference to your body temperature and therefore your hydration levels, and whilst it may take you a little further, or somewhere you don’t know as well it’ll be worth it.
4. Wear sunscreen (and carry it)
Protecting your exposed skin if you're working out outdoors for any amount of time is crucial.
Twice The Health's Hannah and Emily say: "If you’re out running for any length of time you need to be protected.
Do you burn more calories in a heatwave?
Working out in intense weather not only pushes your body to work harder to cool down, it also burns more calories in the process.
According to , "the hotter your body gets, the more blood your heart needs to pump to expel heat."
"Thus your heart works harder in hotter temperatures than it would in cooler temperatures, providing an increased calorie and fat burn"
But while working out in a heatwave does in fact burn more calories, chances are the heat will also cut your gym session short.
Ideally, moderately warm is the best temperature for burning calories because your body is working hard to keep you cool while the weather itself means you can exercise for longer.
"If you’re a sweater the last thing you want is suncream running in your eyes, so we’d suggest picking up some Coola.
"It’s a dry spray sunscreen and offers SPF all the way up to 50. It’s also waterproof, and therefore sweat-proof so you shouldn’t need to reapply too often."
5. Get yourself some good chafe-free underwear
You're more likely to chafe in the hot weather so you want to make sure you're wearing breathable, lightweight underwear that isn't going to rub.
Runderwear create by far the best chafe-free kit including seamless running briefs, boxers, knickers, running bras and anti-blister socks.
Their kit is made out of super soft, light material that not only helps you stay cool during your workout but also helps you avoid skin irritation, breakouts or heat rashes.
I wore these during a hot and stick London Marathon so can completely vouch for them!
Is it safe to exercise in hot weather?
Generally speaking, yes it is totally safe to exercise in hot weather.
In fact, it might even help you get a better night's sleep while the rest of us are tossing and turning from the sticky temperatures.
Make sure to stay hydrated throughout your session and try to time the workout either at the start or end of the day when the temperatures have dropped.
More on fitness and exercise
Having said this, the heatwave makes it all the more important to listen to your body when it's telling you to stop.
While your inner hardcore gym bunny may be wanting to power through, exercising in intense temperatures has more of a strain on your body than a normal moderate climate.
If you start feeling dizzy, faint, nauseous, or find your heartbeat rapidly increasing, it's time to stop.
All of these are symptoms of heat stroke which can be deadly, after all.
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