With summer upon us and temperatures being high during both the day and evening, it is important to exercise sensibly when the weather is hot. Exercise is very important to our daily lives, as it keeps us fit and flexible to do our normal activities and our jobs, and keeps us healthy. We do need to exercise regularly, but we need to take care that we don’t put our bodies and health under more stress than necessary. Choosing how, when, where, and for how long to exercise is an important part of our fitness regime.

The national guidelines for physical activity for adults recommends that we should be exercising, or completing moderate intensity physical activity, for at least 30 minutes most days, if not every day. We also know that you can accumulate this time over the day with good effect, rather than completing it all at one time. Moderate intensity exercise means similar to a ‘brisk walk’. If you can, adults are encouraged to complete regular (3-4 times a week) vigorous exercise/activity. This improves our fitness and health. Vigorous activity is something that makes you ‘huff and puff’.

So on hot days, and in particular, humid and hot days, ensure that you exercise during the cooler times of the day (early in the morning). Wear a minimal amount of light coloured and loose fitting clothing. This helps with reducing the amount of heat you absorb from the environment, but still allows you to sweat. Remember that sweating is designed to cool our core or internal temperature and it is the way we regulate our temperature so it is extremely important.

Drink fluids before your exercise (approximately 500ml in the half an hour before is recommended) and make sure that you don’t become dehydrated by drinking small amounts regularly during exercise. Drink fluid after exercise and stay out of the hot weather. Remember that if you feel unwell, seek professional assistance.

Enjoy your exercise, but do so safely and appropriately.