How to keep your exercise goals on track in the heat

Don’t let the warmer weather derail your fitness goals this summer, says The Fit Pharmacist Holly Louise. All it takes is a bit of planning and preparation.

With Australian summers only getter hotter, just the thought of training outdoors is enough to get you sweating.

But your exercise routine doesn’t have to be sidelined when the weather heats up.

By making a few adjustments and planning ahead, you can easily stay on track to achieving your health and fitness goals.

Exercise indoors

There are plenty of exercise options that will allow you to avoid the heat and stay cool.

Most gyms are air conditioned, so you can still work out at high intensity without over-heating.

Other great options are to work out at home, head to a local pool or get physical at the beach where you can jump straight into the sea afterwards to cool off.

Stay hydrated

Help your body sweat and cool down by staying well hydrated.

We tend to lose about 2 to 3 per cent of our water content during typical exercise and activity, especially on hot days, so it is vital to replenish lost fluid.

Drink water before, during and after exercise to help avoid dehydration and improve training performance. Don’t wait until you are thirsty to drink fluids.

Wear light-coloured, lightweight clothing

Dark colours absorb the heat, which can make you feel as if you are wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also cause you to heat up.

Ensuring your clothing is light and loose will allow more air to circulate over your skin, keeping you cool.

Avoid the hottest part of the day

If you are exercising outdoors, get up before it gets too hot, or plan to exercise at sunset or night.

If you can’t avoid training in the heat of the day (typically between 10am and 3pm), at least try to exercise under cover or in the shade.

Take it easy

If you’re used to exercising indoors or in cooler weather, take it easy when you work out in the heat.

If you’re unfit or new to exercise, be extra cautious in hot conditions as your body may have a lower tolerance.

As your body adapts to the heat over time, gradually increase the length and intensity of your workouts.

Read more from Holly Louise:

Holly Louise, aka The Fit Pharmacist, is a registered pharmacist, certified personal trainer, online coach and ambassador for INC Sports. Find out more about Holly Louise on InstagramFacebook and at The Fit Pharmacist.