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Top Tips on Working Out in the Heat

Jemma Thomas is a PT and founder of Jemma’s Health Hub, the online fitness community for women – www.jemmashealthhub.com and today she brings us some top tips on working out in the heat



Top tips on working out in the heat

It’s the summer and while sunshine is never guaranteed there is bound to be some lovely, hot sunny days for us to enjoy! But if you’re on a mission to get fit the summer, please follow these top tips on how to avoid sun stroke, dehydration or sunburn! And, most importantly stay healthy and have fun!


Take a cold shower BEFORE and AFTER your work out

Having a cold shower before your work out will get your body temperature nice and low so you’re ready for the heat you’re about to experience! And if you’re super hot once you’re done jump back into the cold!


Top tips on working out in the heat


Drink plenty of water

First and foremost, drink lots of water. This might sound obvious but it’s so easy to come in from a super hard work out, have a quick swig of water, jump in the shower and then act as normal. Don’t! Make sure you consciously stop yourself before you get in that shower, drink a full glass of water so that you are no longer thirsty at all and continue to drink lots during the day – both before and after exercising! However, don’t drink too much as you can over hydrate yourself!



Don’t push yourself too much

Don’t do too much. So many people are susceptible to sunstroke, particularly the fairer haired among us so please don’t feel tempted to do too much or push yourself too hard.


Eat well

While you’re probably balancing your exercise routine with a healthy diet, don’t be afraid to eat plenty of sugars and salts on a super hot day where you’re feeling weak and dehydrated. Things like fruit juices, sports drinks, milk and broth are ideal. Fruit and vegetables during exercise provides lots of electrolytes for the body and contain lots of water, salt and vitamins. However, some sports drinks are great but often are filled with calories so choose wisely!


Top tips on working out in the heat

Avoid dehydrating drinks

Avoid drinks that may dehydrate you – yes that means alcohol and caffeine I’m afraid. You might want to reward yourself with a nice summer cocktail or a glass of wine but please don’t have too much. Your body will already be dehydrated



Wear light clothing

Make sure you wear light, breathable clothing for your exercise – and a hat. This will keep the sun off your head and face. And when I say light, I mean in weight and in colour. Dark colours attract the sun even more which you really don’t need!


Limit your time in the sun

Don’t be in the sun for too long. Make sure you balance this with plenty of time in the shade so choose your work out location wisely! And of course, wear sunscreen!


If it’s too hot, work out indoors!

Don’t exercise outside, just for the sake of being outside. And be flexible with your activities. If it’s very hot don’t do a 5k run, maybe got for a fast walk instead in some shady trees, or a swim if you have a pool nearby.


Membership to Jemma’s Health Hub is £29 per month and for that you receive three or four workouts a week taking place on facebook live at 6.30am. (Monday – leg day, Wednesday – arm day, Friday – cardio day, and kettlebells thrown in for good measure!). However, if you can’t make the 6.30am wake up call, you can log in and do it when it suits you.  You also receive a downloadable ‘How To’ guide including over 35 wholesome recipes to try out, as well as a downloadable ‘tick chart’ for you to print up every 4 weeks and stick to the fridge so you can see your progress. But, most importantly, it gives you an amazing support network and an instructor who will be there for you, helping you feel supported and mentally stronger as time goes on.


For more information visit www.jemmashealthhub.com / @jemmas_health_hub (Instagram)


I do hope you enjoyed this post on Top Tips on Working Out in the Heat

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