As the summer heat kicks in, many of us are eager to get outside and exercise. However, it's important to take precautions to ensure that we stay safe in the heat and sun. We have pulled together some helpful tips that will support you in carefully planning and enjoying your summer workouts.
1. Time your workouts wisely: Before you head out, make sure to check the weather forecast. If it's going to be hot or humid, you might want to think about adjusting your workout or activity schedule, depending on if you are planning to workout indoors or out. If you can, avoid going outside in the hottest part of the day (11am - 3pm). Try to exercise during the early morning or late evening hours when the sun is less intense. If you would prefer to exercise during the middle of the day, try to find a shaded area, or pop along to any of our venues, taking advantage of air conditioning.
2. Stay hydrated: Drink plenty of water before, during, and after physical activity. Have you seen the Hydration stations we have placed throughout our venues? Our customers have been raving about them! We encourage you to use these to help stay hydrated during the summer and beyond…what’s more, we have partnered with the global charity ‘Refill’, so all our Hydration Stations are now available to use when exercising outside (download the app here). We recommend you avoid sugary, alcoholic, or caffeinated drinks, which can dehydrate you. It's a good idea to carry a refillable bottle and take plenty of cold drinks with you. If you arrive to workout at one of our venues and you have forgotten a refill bottle, then pop down to our reception areas where you can purchase an eco-friendly reusable bottle for only £2.95.
3. Dress appropriately: Wear lightweight, loose-fitting clothing in light colours that reflect the sun's rays. Avoid dark colours and tight clothing, which can trap heat. Don't forget a hat and sunglasses to protect your face and eyes!
4. Wear sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30 to all exposed skin. It is recommended that you reapply every two hours or after swimming or sweating.
5. Warm up and cool down: Before and after your workout, take the time to properly warm up and cool down. This can help prevent injuries and reduce muscle soreness.
6. Choose the right workout: Some exercises are better suited for hot weather than others. For example, swimming or water-based activities can help you stay cool while still getting a great workout.
7. Take breaks: Don't push yourself too hard, especially in extreme temperatures. If you're feeling tired or overheated, take a break in the shade or air conditioning. This is especially important during prolonged periods of physical activity.
By following these tips you can stay healthy and safe while enjoying the sunshine this summer! Remember to always listen to your body, take breaks as needed, and never push yourself too hard in extreme temperatures. We look forward to welcoming you to our venues this summer!
Check the weather forecast and any high-temperature health warnings at www.metoffice.gov.uk.
For further information about how to protect your health during a heatwave visit NHS Inform at. https://www.nhsinform.scot/
You can get advice on protecting your skin during hot weather from the Cancer Research UK website at https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/sun-safety
