Keep moving this summer

You don't have to stop moving during a heatwave. With Better – you can find spaces to keep cool and so many ways to move safely, stay hydrated and stay on track.

Your leisure centres are built with natural cooling and shaded areas throughout. There are plenty of places to sit, recover, and cool down between your sessions.

And you don't have be exercising to take advantage of these cool spaces – you can show up whenever you need to relax and escape the heat for a while.

Pools run several degrees cooler than the outside air. Whilst swimming pools are an ideal place to get moving for your wellbeing; they're also big blue spaces where the heat doesn't reach.

Find your nearest centre and book your next session with Better.

Beat the Heat: Tips to Stay Active and Safe in Hot Weather

When temperatures spike, it's tempting to write off exercise until the weather cools down. But you don't need to put your routine or wellbeing on hold.

Whether you're swimming, working out or trying to stay active, a few small changes to how, when and where you exercise can help you move safely, stay cool and feel your best.

Read our 10 tips on how to keep moving and well during a heatwave, plus few reasons why your local leisure centre is one of the coolest places to be.

Why does my workout feel harder in the heat?

You're not imagining it. Your workout does feel more difficult when the temperature rises.

When it's hot, your body works overtime to keep you cool. Your heart pumps more blood to your skin while still supplying your muscles with the oxygen they need. As a result, your heart rate rises faster than it would in cooler conditions, even if you're exercising at the same intensity.

You'll also lose fluids and electrolytes more quickly through sweat, so the same run or workout can feel much tougher in the heat.

The good news is, there's no need to stop exercising, but it's sensible to adjust your expectations, stay hydrated, and take a few extra precautions.

1. Avoid peak heat

The hottest part of the day is typically between 11am and 3pm.

If you can, train early morning or early evening when the temperature is lower. Your body won't have to work as hard to stay cool, making exercise feel more comfortable.

A bonus - leisure centres are quieter at these times, too, so if you swim or train early or late, you might also have more space to move. Your Better leisure centre is a cool space to get active and escape from the heat.

2. Dress for the weather

It might sound obvious but dressing for the weather makes all the difference to how your workout feels. You can make it easier in the heat by:

Choosing lightweight, loose-fitting, light-coloured clothing
Wearing breathable mesh and fabrics that wick away sweat
Avoiding 100% cotton
Wearing a hat and sunglasses when outdoors
Wearing sunscreen - even on cloudy days

In the right clothing, you can enjoy a workout safely in hotter weather.

3. Dive in and cool off

Swimming during a heatwave is an ideal way to move, as the water is actively working with you rather than against your body's instincts to keep cool.

Being in the water helps to regulate your body temperature, so a swim session doesn't carry the same heat strain as a run or an outdoor gym session would.

Whether you're in it for the lengths or just fancy a dip – swimming is a refreshing way to stay active and support your wellbeing.

Ready for a cooling dip? Find a pool near you.

4. Rethink intensity, not effort

During a heatwave, your body is already working harder just to stay cool, so chasing a personal best can be more harmful than helpful to your fitness goals.

Dial back the intensity of your workout by adding more rest between sets or swapping a high-intensity session for something steadier.

Adapting your workout because of the heat isn't a step backwards; it's training smarter.

5. Hydrate before you're thirsty

Don't wait until you're thirsty to drink.

Start your workout well hydrated and keep sipping water throughout the day, not just during exercise.

This really matters. Even mild dehydration can affect your concentration, coordination, and how hard exercise feels - well before you'd notice any obvious symptoms.

Better leisure centres have free drinking water points. Bring a bottle and top up whenever you want and as often as you need to.

6. Fuel your body

Ice lollies are perfect for cooling down in a heatwave, but don't forget to fuel your body properly for movement, too.

When the weather's hot, it's easy to focus on staying hydrated and forget about food. But your body uses more energy to keep cool, so eating well is just as important as drinking enough water.

To help you stay energised and exercise safely, remember to:

Eat regular meals to keep your energy up
Keep healthy snacks handy
Try water-rich foods like watermelon, cucumber and oranges to help with hydration
Eat something containing both carbohydrates and protein within a couple of hours after exercise to help boost your energy and support muscle recovery

7. Know the signs of heat exhaustion

It's worth knowing the difference between "this is hard because it's hot" and "this is a problem."

Signs of heat exhaustion include:

Dizziness
Nausea
Unusual fatigue
A rapid heartbeat
Heavy sweating that doesn't seem to ease off

If you start to notice these symptoms - move somewhere cool and shaded, sip water, and rest. Most cases resolve with rest and hydration, but if your symptoms don't improve within half an hour, please seek medical advice.

8. Know your body

The heat affects everyone differently. Your usual pace or session might feel much harder than normal, and that's okay.

Slow down, take breaks and if something doesn't feel right for you – stop, rest and seek assistance.

9. Recover properly

Recovery is really important for your body during hot weather.

You can support your body's recovery by:

Cooling down gradually rather than stopping suddenly
Drinking after your workout
Taking a cool shower to help lower your body temperature
Finding a cool or shaded space to recover