Our fitness expert Ollie Thompson suggests ways to maintain your exercise routine as the temperatures rise.

As the temperatures rise in August, maintaining your exercise routine can be challenging, especially for those of us not typically exercising in a cool, air-conditioned gym. High temperatures and intense sunshine can make outdoor activities daunting; however, with a few smart adjustments, you can stay active and healthy throughout the hottest month of the year. Here are five tips to help you manage your exercise routine in sunny August.

1. Exercise in the morning or evening

One of the simplest ways to beat the heat is to schedule your workouts for the cooler parts of the day. Early mornings and late evenings are generally the best times to exercise outdoors in August, especially if you’re a runner. The temperatures are lower, and the sun’s rays are less intense, reducing your risk of heat-related issues such as dehydration and heat stroke. Plus, these times often offer a peaceful, quiet environment, which can make your workout more enjoyable and less stressful.

2. Stay hydrated

Hydration is crucial, especially when exercising in the summer heat. Water helps regulate your body temperature and keeps your muscles and joints working efficiently. Make it a habit to drink water before, during, and after your workouts. For longer sessions, consider drinks with electrolytes to replace the minerals lost through sweat. Soluble hydration tablets or powder can be useful in this instance. For some people, reducing coffee intake could also be a sensible strategy, as a high caffeine intake of 400mg+ can contribute to dehydration, particularly if you’re not drinking enough water throughout the day.

3. Wear light and breathable clothing

Choosing the right workout gear can make a significant difference in your comfort and performance. Opt for light-coloured, loose-fitting clothing made from breathable fabrics like cotton. This will help keep you cool by allowing sweat to evaporate more easily. Don’t forget to wear a hat, sunglasses, and suncream to protect your face and eyes from the sun.

4. Exercise in a well air-conditioned gym

When the outdoor heat becomes unbearable, taking your workouts indoors can be a great alternative. Exercising in a well air-conditioned gym allows you to stay active and perform at a high level without worrying about the temperature. Gyms also offer a variety of equipment and classes, providing opportunities to mix up your routine and explore a different style of training. If you prefer group activities, many gyms offer classes like yoga, Pilates, or spin that can keep you cool while you work up a sweat.

Additionally, the summer months are often the quietest months for commercial gyms as there are fewer students around and more people are away on their summer holidays. For people inexperienced within a gym setting, it’s the perfect time to dip your toe in without the worry of it being overcrowded.

5. Listen to your body

Finally, it’s essential to pay attention to how your body feels during your workouts, especially in extreme heat. Symptoms like dizziness, nausea, excessive sweating, and fatigue can be signs of heat exhaustion. If you experience any of these, stop exercising immediately, move to a cooler place, and hydrate. It’s okay to modify or shorten your workouts during very hot days. The goal is to stay active and healthy, not to push yourself to the point of harm.

By following these five tips, you can continue to enjoy your exercise routine throughout the warmer weather that August has to offer. Remember, staying active is crucial for maintaining your health and well-being, but it’s equally important to do so safely and smartly.

See you again in September, where I’ll be breaking down how to exercise to develop a robust, pain-free body.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.