HOW TO EXERCISE SAFELY IN THE HEAT

Stay safe while working out this summer with these top tips from the expert

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DR PRIYA GOPALDAS Dr Gopaldas is an NHS doctor, ultramarathon runner and health advocate. She is also a GP and one of the medical minds behind O.R.S Hydration (orshydration.com).

Is it safe to exercise outside when it's hot and sunny? How should I adapt my workouts when exercising in warmer weather?

Exercising outside when it's hot and sunny can be safe if you take the right precautions. However, it also increases the risk of heat-related illnesses including heat exhaustion or heat stroke, so it's important to adapt your workouts.

You can do this by firstly changing the time of your workouts - exercising early in the morning or later in the evening so you can avoid peak heat. Also consider exercising indoors or, if you're outside, try to find shaded areas to help you stay cool. Before you go outside to exercise, also ensure you're dressed appropriately: wear light, breathable clothing and use sun protection.

Ending your workout with a cool-down is important when exercising in the heat'

Start off your workout with a short, easy session and gradually build up the intensity over a few weeks to acclimatise to the heat. This improves the body’s ability to regulate temperature, which increases exercise performance in the heat and reduces the risk of heat illnesses. Staying hydrated (with electrolytes!) before, during and after workouts in the heat is vital, too! Ending your workout with a cool-down is important when exercising in the heat. It helps safely lower body temperature and heart rate, preventing heat-related illness, and supports recovery.