🥵 How to Stay Fit and Active During a Heatwave

I’ve just been out for my run at 6 am this morning- its a scorcher!

Let’s be honest—when the weather heats up, the last thing most of us fancy is a workout. It’s tempting to slow down, skip sessions, and just try to stay cool! But with a few simple tweaks, you can keep moving, feel good, and stay safe in the heat.

Here’s how to stay active without overdoing it.

☀️ Pick the Right Time of Day

Timing is everything during a heatwave.

Try to exercise:

• ✅ Early morning, before it gets too hot
• ✅ Later in the evening when things cool down

Give the middle of the day a miss—it’s just not worth the risk.

💧 Keep Topped Up with Fluids

You’ll sweat more in the heat, so you need to drink more too.

• Keep a water bottle handy
• Take small sips regularly
• Consider electrolytes if you’re doing a longer session

A good rule of thumb: don’t wait until you’re thirsty.

Listen to Your Body (It Knows Best!)

Hot weather puts extra stress on your body, so don’t ignore how you’re feeling.

If you notice:

• Feeling dizzy or lightheaded
• Headaches
• Nausea
• Extreme tiredness

👉 Stop, cool down, and hydrate. It’s always better to be safe.

🏃‍♀️ Take It Down a Notch

Now’s not the time to be chasing personal bests.

• Slow things down
• Shorten your sessions if needed
• Take more breaks

Remember, keeping consistent is what matters—not pushing yourself too hard in the heat.

🏠 Don’t Be Afraid to Train Indoors

If it’s roasting outside, bring your workout indoors.

You could try:

• A home workout
• A gym session with air con
• Or one of my stretch classes

You’ll still get all the benefits—just without the sun beating down on you!

👕 Dress Light

What you wear really does make a difference.

• Go for light, breathable fabrics
• Wear lighter colours
• Pop on a hat if you’re out in the sun

And don’t forget your sunscreen—even if you’re only out for a short time.

🧊 Cool Down Properly

Cooling down is just as important as the workout itself in this weather.

• Stretch in the shade
• Have a lukewarm (not freezing!) shower
• Rehydrate properly

It’ll help your body recover and feel much better afterwards.

🍉 Eat Light and Fresh

Heavy meals and heat don’t mix well.

Try:

• Lighter meals
• Plenty of fruit and veg
• Water-rich foods like watermelon, cucumber, and berries

These will help keep you feeling refreshed and energised.

🌿 Keep It Simple

If it’s really hot, there’s nothing wrong with taking it easier.

• Go for a walk instead of a run
• Have a swim if you can
• Do some stretching or mobility work

Every bit of movement counts—it all adds up.

❤️ Final Thoughts

A heatwave doesn’t mean giving up on your fitness—it just means being a bit smarter about it.

Slow things down, stay hydrated, and listen to your body. That way, you can keep active, feel good, and enjoy the sunshine safely.