How to Stay Active and Hydrated When the Temperature Soars

Summer is here, and with it comes sunshine, holidays, and (potentially) scorching temperatures. The last thing you might feel like doing when the sun is beating down is exercising, but staying active is important for overall health, even in hot weather. The key is to be smart about your workouts and prioritise hydration.

Exercising in Hot Weather

Timing is Key: Skip the midday sun! Aim for workouts in the cooler mornings or evenings.

Hydration Hero: Drink plenty of water before, during, and after your workout. Even if you don't feel thirsty, sweat loss can lead to dehydration.

Dress for Success:  Ditch the heavy clothes. Opt for loose-fitting, moisture-wicking fabrics in light colours.

Listen to Your Body: Don't push yourself too hard. Reduce intensity or duration if needed. Take breaks in shaded areas and cool down properly.

Consider Alternatives: Think outside the box! Swimming, water aerobics, or indoor workouts at the gym are all great options to stay active and cool.

Sample Summer Workout: Park Circuit

This bodyweight circuit workout is perfect for a park on a hot day. It combines cardio and strength training, gets you moving without needing equipment, and allows for breaks in shaded areas.

Warm-up (5 minutes):

• Light jog or brisk walk for 2 minutes.
• Dynamic stretches like arm circles, leg swings, and jumping jacks for 3 minutes.

Circuit (Repeat 3 times):

Station 1: Jumping Jacks (30 seconds)

A classic cardio exercise that gets your heart rate up. Focus on jumping high and clapping your hands overhead. Rest for 15 seconds in shade.

Station 2: Squats (30 seconds)

Great for building lower body strength. Keep your core engaged, back straight, and squat down until your thighs are parallel to the ground. Rest for 15 seconds in shade.

Station 3: Push-ups (modified if needed) (30 seconds)

Modifiable for different fitness levels. You can do them on your knees, against a bench, or a wall. Focus on keeping your back straight and core engaged. Rest for 15 seconds in shade.

Station 4: Rest (30 seconds)

Catch your breath and grab some water in a shaded area.

Station 5: Lunges (30 seconds per leg)

Work your legs and core with lunges. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push back up to starting position and repeat with the other leg. Rest for 15 seconds in shade.

Station 6: Plank (30 seconds)

Strengthens your core and back. Get into a high plank position with forearms on the ground and body in a straight line. Hold for 30 seconds. Rest for 15 seconds in shade.

Cool-down (5 minutes):

• Gentle stretches for major muscle groups for 5 minutes.

Remember: Adjust the intensity and duration of this workout based on your fitness level and the heat. Listen to your body and take breaks when needed. Don't forget to stay hydrated throughout the workout!

Beyond Just Water

Water is crucial, but it's not the whole story. Sweating also removes electrolytes, essential minerals that help your body function properly. Staying on top of your electrolytes is important, here’s why:

Electrolyte Power: Electrolytes like sodium, potassium, and magnesium help regulate muscle function, nerve impulses, and hydration levels.

Salts and Electrolyte Replenishment: Consider sports drinks or electrolyte tablets to replenish what you lose through sweat, especially during long or intense workouts.

Overhydration vs. Dehydration

While staying hydrated is key, overhydration can also be dangerous. But what are the differences?

• Dehydration Symptoms: Headache, fatigue, dizziness, dry mouth, and dark urine are all signs of dehydration. ^[1]Studies show that dehydration can lead to a rise in core temperature during exercise. This makes it harder for the body to cool itself down, impacting performance and increasing the risk of heat stroke.

• Overhydration Symptoms:  Headache, nausea, vomiting, and confusion can indicate overhydration, which can lead to electrolyte imbalance. ^[2]A research article discusses the dangers of overhydration, specifically the risk of hyponatremia. This occurs when there's an imbalance of electrolytes in the blood due to excessive water intake. The study highlights cases of athletes who drank excessive amounts of water during endurance events, leading to hyponatremia.

The Takeaway

Staying active in hot weather is achievable with a little planning. Time your workouts wisely, prioritise hydration with water and electrolytes, and listen to your body. By following these tips, you can keep your fitness routine on track and enjoy the summer sun safely.

^[1] https://pubmed.ncbi.nlm.nih.gov/10198142/

^[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027093/

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