Exercising in hot conditions can be dangerous so follow our top tips to stay safe. Heat cramps, fainting and even heat stroke can occur. Warning symptoms of heat illness include feeling faint, nausea, excessive fatigue and confusion.
- Start off well-hydrated and drink fluids regularly during exercise. Water is probably okay for exercise of up to 60 minutes but consider sports drinks for anything longer. The highest recorded sweat rate was 3.7 litres/hr by marathon runner Alberto Salazaar!
- Apply sun screen (at least SPF 25) before you go out, and reapply at intervals.
- Wear lightweight cotton fabrics that allow the skin to ‘breathe’.
- Wear a hat, preferably wide-brimmed.
- Remember to warm down slowly and recover with a cool shower – then drink more fluids!