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But before you get going, it's important to be aware that exercising in the heat requires special considerations to ensure you stay safe and have an enjoyable workout.

Here are six essential tips to help you exercise safely and ensure you make the most of your summer workout plan.

1. Drink plenty of water

Staying hydrated while exercising in the heat may seem obvious, but it’s especially important during summer as working out in hot weather can cause you to lose more fluids through sweat, which can often lead to dehydration.

Untreated dehydration is very dangerous and can cause:

• fatigue
• dizziness
• headaches
• urinary and kidney problems
• heat exhaustion
• heatstroke (which can be life-threatening)

To avoid this, be sure to drink plenty of water before, during, and after your summer workout.

By staying hydrated, you can help regulate your body temperature, maintain proper muscle function, and flush toxins out of your system.

2. Dress appropriately

Wearing the right clothing will help reduce your risk of heatstroke and make a significant difference in how comfortable you feel during your summer workout.

Go for lightweight, breathable fabrics such as cotton that help keep sweat away from your skin and stay cool.

If you’re planning to take your exercise outside, try to wear light-coloured clothing as it will help reflect sunlight, keeping you cooler compared to dark-coloured clothes.

3. Time your workouts wisely

Timing is everything when it comes to exercising in the heat. Avoid working out during the peak heat of the day, which is typically between 10am and 4pm. Instead, aim for early morning or late evening sessions when the temperature is cooler.

Before heading out for your workout, check the weather forecast. On particularly hot or humid days, consider modifying your workout intensity or opting for an indoor workout at the gym.

4. Listen to your body

Your body will tell you when it's had enough, so it's important that you pay attention to the signs of heat exhaustion and heatstroke.

Symptoms can include:

• excessive sweating
• dizziness
• headaches
• muscle cramps
• nausea
• rapid heartbeat

If you experience any of these signs, stop your workout immediately, move to a cooler place, and hydrate.

Also, incorporate short breaks into your workout routine to allow your body to cool down. Use these breaks to hydrate and assess how you're feeling before continuing with your summer workout plan.

5. Find a workout partner

Working out with a friend can make your summer workouts both safer and more enjoyable.

A workout partner can help keep you motivated, ensure you stick to your summer workout plan, and provide assistance if you start to feel unwell. Plus, having someone to share the experience with you will help make your workout more fun and engaging.

Consider joining a fitness class or group workout session. Not only will you meet like-minded fitness enthusiasts, but you'll also be around professional trainers who can guide you on how to exercise safely.

6. Wear sun protection

Wearing sun protection such as suncream is crucial when it comes to safely exercising in the heat. Exposure to harmful UV rays from the sun can cause skin damage, premature aging, and increase your risk of skin cancer.

Make sure that you apply suncream to all exposed skin at least 20-30 minutes before heading outside. Reapply it every two hours, or more frequently if you are heavily sweating or swimming.

By taking these steps to protect yourself, you can help reduce your risk of skin damage, heatstroke, dehydration, and stay healthy while exercising in the heat.

Want to feel amazing this summer? From feeling stronger in the gym or trying a new class, to conquering our epic climbing walls or enjoying a relaxing swim, we’ve got everything you need to find your feel good at your local Sports and Wellness Hub this summer. Join us by 30^th August to miss paying a joining fee and get a free 2-week Gym & Swim guest pass for a friend or family member.

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Sam Davis Content Contributor, Warwick Sport

Sam is a content writer and sport enthusiast with a keen interest in football, judo, and hockey.

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