Heatwave: How to exercise safely in the sun and hot weather

The UK is about to be hit with a heatwave. And on a weekend no less. Incredible.

As a country, we are notoriously ill-equipped to deal with any kind of extreme weather, and we certainly don’t get a lot of practice navigating 30 degree temperatures.

So, when the sun really turns on the heat, how can we make sure we’re staying safe and healthy – particularly when it comes to exercise.

High intensity fitness – whether that’s a HIIT class, a run, or playing sport – can be dangerous in hot weather if you don’t take certain precautions.

The experts at GolfSupport.com have enlisted Elliot Hasoon, founder of EH Coaching and host of The Simply Fit Podcast, to share his top tips for anyone who want to work out outside on a hot day:

Exercise early or late at night

‘Exercising in the early hours of the day has many advantages, it’s quieter, it’s before the busyness of the day begins, and it’s a lot cooler,’ says Elliot.

‘Set your alarm earlier and complete your workout as early in the day as you can to ensure you avoid the higher midday and mid-afternoon temperatures.’

He suggests that if you’re not an early bird, waiting until the sun goes down will be your second-best option.

‘It won’t be as cool as it is in the AM, but the heat will be considerably lower allowing you to train without too much trouble,’ he adds.


Elliot says that one of the biggest concerns to look out for when training in the heat is dehydration and maintaining ‘optimal fluid balance’.

‘As we exercise, our body’s core temperature will naturally increase resulting in us losing bodily fluid through sweat,’ says Elliot. ‘The heat will increase our temperature further leading to even more fluids being lost through exercise.

‘You should drink about 250-300ml 30 minutes before your session, you should continuously sip water throughout the workout, and ensure that you drink between 500ml-1L post workout.’

He also says you need to be mindful of avoiding electrolyte imbalance.

‘Electrolytes, such as sodium, potassium, magnesium and calcium, all play vital roles, such as maintaining fluid balance, muscle, and nerve function, regulating blood pressure, among many more,’ Elliot adds. ‘So, you can supplement with electrolytes to help maintain this balance.’

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