By Naomi Brasier (Osteopath)

The temperature is rising as we enter 2020…

This makes it hard to train and get outdoors, particularly as our winter sports seasons have come to an end (some of us may not be as fit as we were a few months ago).

Many of us may be more inclined to stay inside and relax, instead of heading outdoors.


When you exercise in the heat your body’s core temperature rises. As a response to this, blood is sent to the skin to help you cool off, and you quite literally break a sweat. When the sweat evaporates into atmosphere heat is lost from your body, therefore cooling you down.

So what can we do to combat the heat?


The best way to avoid heat related illness is to remain hydrated.

Drinking fluids will help maintain blood volume and your body’s ability to produce sweat.

Always start exercise well hydrated – don’t wait until you are thirsty to start hydrating, by this point it is too late. You should start hydrating prior to exercise or activity.

Water is your best friend; however, if you plan to be completing intense exercise or moderate exercise for a prolonged period, you may also want to consider sipping on a sports drink.

Sports drinks contains potassium and electrolytes that can re-hydrate and replenish your body. This is important as a lot of salt and other essential things are lost through sweating.

Dress Appropriately

When exercising wear lightweight and loose fitting clothing as it helps sweat to evaporate and keeps you cooler.

Avoid dark colours as they tend to absorb more heat.

Dont Forget Your SUNSCREEN

Stop the burn before it happens! Lather on the sunscreen because there is nothing worse than being burnt, hot, and in pain the day after you’re out in the sun.

Mix Up Your Training

Summer is the perfect time to get creative with your exercise and activities.

There is nothing wrong with training indoors at your local gym or even inside your own home. You can also incorporate swimming into your routine!

Swimming is a fun activity you can perform whilst staying cool!


Listen to your body and if you start to feel dizzy, nauseous, or tired, make sure you take a break. Certain medical conditions and medications can increase your risk of illness in the heat. If you are unsure about your health please consult a doctor.

Be mindful of your health – on days when there is an excessive heat warning, don’t be silly, the best decision you can make is to stay cool and look after yourself.

If you have any questions or concerns don’t hesitate to contact us at the clinic. We are always happy to help!

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