We are all getting used to warmer summers, and while the sunshine can be a lovely excuse to spend more time outside, it is worth remembering that hot weather demands more from our bodies. Higher temperatures can affect hydration, appetite, energy levels, and the way exercise feels.
This month, our resident fitness and wellbeing gurus, Max and Rachel from Elevate Fitness, share some practical and time-served tips that will help you to manage your health and wellness during hotter weather.
Should I be drinking more and using electrolytes?
This is something we’re asked regularly. Staying hydrated matters all year round, but it becomes even more important when temperatures rise, and your body is working harder to regulate heat. One simple habit we encourage you to adopt is to fill a large jug with water, ice, and lemon first thing in the morning then keep it in the fridge so you can top up your water bottles throughout the day. If you don’t work from home, fill up your bottle the night before so it’s cold when you leave for work.
Carrying an insulated bottle with you is important especially if you sip regularly, which we encourage rather than waiting until you suddenly feel thirsty. If you sweat more than usual during summer exercise, an electrolyte drink or tablet may also be useful, particularly after longer or very sweaty sessions.
Rachel finds this helpful when running in warmer weather because they can help replace salt lost through sweating. If you start to feel light-headed, sick, unusually weak, or unwell in the heat, stop, cool down, and seek medical advice if symptoms do not ease. Do not push through discomfort!
Should I stop exercising if it’s hot?
Hotter weather does not mean you have to stop exercising altogether, but it does mean adapting your routine. We often advise clients to avoid the hottest part of the day and move their training to the early morning, when the air tends to feel fresher, or to the evening once temperatures have dropped. We know routines are helpful, but in summer flexibility matters more.
Maintaining your fitness should not come at the expense of feeling faint, overheated or unwell. It can also help if you reduce the intensity of your session. A workout that feels manageable in cooler weather may feel much harder in the heat, because your body is already working to regulate its temperature.
Swapping a high intensity workout for a lower impact session can help you keep moving without pushing yourself beyond your limits. We find that something simple such as a yoga class early evening can help to cool the body down and rebalance the nervous system after a day in the heat. You could swap your cardio session for a gentle strength session; it’s always good to vary your workouts and to be mindful of the impact that extreme weather can have on you.
Do I need to change my eating habits?
Sometimes the last thing we want to do when we are hot is eat, and cooking during a heatwave rarely feels appealing. Even so, it is important not to rely on snacks or skip meals completely, as your body still needs fuel to support your energy.
One thing we find helpful is preparing substantial portions of salads at the start of the week. We then add different fruits and vegetables and aim to include a source of protein such as tuna, chicken, chickpeas, or eggs. This healthy feast usually lasts a good few days. It means you have something light, fresh, and ready to go without needing to cook every day.
Something else we do is to mix frozen berries with Greek yoghurt. We spread the mixture into a tin and freeze. Once frozen, you can break it up into bars for a refreshing snack that feels cooling, tastes delicious and adds something nourishing to your day.
What else do I need to consider?
Something we’re witnessing regularly in this hot spell is individuals trying to push through hard workouts when they are already tired or overheated, often because they are worried about missing their usual routine. We cannot stress this enough: listen to your body when temperatures rise. It is better to miss or to adapt a session than risk heat exhaustion or heatstroke. It is also worth remembering that thirst is not always the best cue to drink. By the time you feel very thirsty, you may already be dehydrated, so keep drinking regularly throughout the day.
Think about your training environment too. If you usually cycle outside, for example, it may be better to use a static bike in an air-conditioned gym on very hot days. It is also worth extending your cool-down after exercise. Give your body time to bring its temperature down gradually before you rush back into the rest of your day or even head for bed.
Simple Ways to Cool Down at Home
If you are anything like us, a heatwave can make even simple things feel harder. Max especially struggles with anything over 28 degrees!
Our first at-home tip is to put clean tea towels or flannels in the freezer and take one out when you need a short burst of coolness across your shoulders or neck. This is not to replace the basics, such as drinking enough and keeping rooms cool, but it can offer temporary relief when you feel uncomfortably hot.
Our second tip is to dampen your hands, then wipe your face and neck so your skin is cool but not dripping. As the water evaporates, it can make a breeze or fan feel more refreshing, even if the air itself is warm. Like the frozen flannel idea, it is temporary, but it is quick, easy, and simple to repeat.
About Elevate Fitness
Elevate Fitness is a personal training and wellbeing company founded by Max Phillips and Rachel Parnell. Based in West Sussex, they specialise in one-to-one training sessions and online programmes, helping clients build fitness, improve their health, and feel more confident in daily life. Elevate Fitness sessions are held in Horsham, in an exclusive space designed for 1-1 training. They also offer an online service with training programmes and workouts that people can fit around busy schedules. Discover more at: www.elevatefitness.uk
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