Beat the Heat: 10 Tips to Stay Active and Safe in Hot Weather
When temperatures soar, it can be tempting to put your workouts on hold until cooler weather returns. But staying active during a heatwave is still possible, and beneficial, with a few simple adjustments.
Whether you enjoy swimming, gym workouts, fitness classes or simply keeping active, these tips will help you exercise safely, stay cool and feel your best all summer long.
Why does exercise feel harder in hot weather?
If your usual workout feels tougher in the heat, you're not imagining it.
When temperatures rise, your body has to work harder to keep cool. Your heart pumps more blood to the skin to release heat while still supplying your muscles with oxygen. This means your heart rate climbs faster than it would in cooler conditions, even when exercising at the same intensity.
You also lose more fluids and electrolytes through sweating, making fatigue set in sooner.
The good news? You don't need to stop exercising. By adjusting your routine, staying hydrated and listening to your body, you can continue to move safely during hot weather.
1. Avoid the hottest part of the day
The hottest hours are usually between 11am and 3pm.
If possible, schedule your exercise for early morning or later in the evening when temperatures are cooler. Your body won't have to work as hard to regulate its temperature, making your workout more comfortable and enjoyable.
As an added bonus, leisure centres are often quieter at these times, giving you more space to train. Better leisure centres also provide a cool, comfortable environment to stay active and escape the heat.
2. Dress for the conditions
What you wear can make a big difference during hot weather.
Choose:
- Lightweight, loose-fitting clothing
- Light-coloured fabrics
- Breathable, moisture-wicking materials
- A hat and sunglasses when exercising outdoors
- Sunscreen, even on cloudy days
- Try to avoid 100% cotton, as it tends to retain moisture and can leave you feeling hotter for longer.
3. Dive in and cool off
Swimming is one of the best forms of exercise during a heatwave.
The water helps regulate your body temperature, reducing the strain that heat can place on your system. Whether you're swimming lengths, attending an aqua class or simply enjoying a relaxing dip, it's a refreshing way to stay active and support your wellbeing.
Ready for a cooling swim? Find your nearest pool and take the plunge.
4. Adjust the intensity
Hot weather is not always the time to chase personal bests.
Because your body is already working harder to stay cool, consider:
- Reducing workout intensity
- Taking longer rest periods between sets
- Swapping high-intensity sessions for steady, moderate exercise
- Adapting your workout to the conditions isn't a setback. It's a smarter way to train.
5. Stay HydratedDon't wait until you're thirsty to drink water.
Start your day well hydrated and continue drinking regularly before, during and after activity.
Even mild dehydration can affect:
- Concentration
- Coordination
- Endurance
- Perceived effort
Bring a reusable water bottle and take advantage of the free water refill stations available at Better leisure centres.
6. Fuel your body properly
Hydration is important, but so is nutrition.
Your body uses additional energy to regulate its temperature during hot weather, so it's important to keep fuel levels topped up.
Try to:
- Eat regular meals
- Keep healthy snacks nearby
- Include water-rich foods such as watermelon, cucumber and oranges
- Eat a combination of carbohydrates and protein after exercise to support recovery
- Proper nutrition can help you maintain energy levels and recover more effectively.
7. Know the signs of heat exhaustion
It's important to recognise when exercise in the heat is becoming unsafe.
Common symptoms include:
- Dizziness
- Nausea
- Excessive fatigue
- Rapid heartbeat
- Heavy sweating that doesn't ease
If you experience any of these symptoms, move to a cool place, rest and sip water. If symptoms do not improve within 30 minutes, seek medical advice.
8. Listen to your body
Everyone responds differently to heat.
Your normal pace may feel much harder than usual, and that's completely normal. Slow down when needed, take regular breaks and don't ignore warning signs.
If something doesn't feel right, stop, rest and seek assistance if necessary.
9. Prioritise recovery
Recovery becomes even more important during periods of hot weather.
Support your recovery by:
- Cooling down gradually
- Continuing to hydrate after exercise
- Taking a cool shower
- Resting in a cool, shaded area
- Giving your body time to recover properly will help you feel stronger and more comfortable during your next session.
10. Make the most of cool spaces
Leisure centres provide a welcome escape from summer temperatures.
With naturally cooler indoor environments, shaded areas and swimming pools that remain several degrees cooler than the air outside, they're ideal places to stay comfortable during a heatwave.
Whether you're exercising, swimming or simply looking for somewhere cool to relax, your local leisure centre can help you beat the heat.
Keep moving this summer
A heatwave doesn't have to put your wellbeing on hold.
With a few simple adjustments and access to cool, comfortable facilities, you can continue to stay active, hydrated and healthy throughout the summer.
Visit your local Better leisure centre to discover ways to keep moving, stay cool and make the most of the season.