Personal Trainer, Liverpool Street

Staying Healthy in a Heatwave

England is currently basking in glorious sunshine. But how should you be making the most of it whilst still staying healthy in a heatwave.

We all know the feeling of waiting all year for these rare gorgeous, sunny, summer days. But now the they are upon us it is imperative that we take advantage of them. But how do we do that whilst still staying healthy. Here are our top tips:

Benefits of Vitamin D

Enjoy the benefits of Vitamin D by spending time in the sun. Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

A short period of time in the sun is all that is required and means just a few minutes, about 10 to 15 minutes is enough for most lighter-skinned people, and is less than the time it takes you to start going red or burn. Exposing yourself for longer is unlikely to provide any additional benefits. People with darker skin will need to spend longer in the sun to produce the same amount of vitamin D.

Get training outdoors

Now is the perfect opportunity to take your training outdoors. Search your local area for an outdoor bootcamp to make the most of the warm weather. You can even top up your gym work with a gentle cycle ride in the sun or even a long walk with friends and family. Like this you are burning calories whilst enjoying the summer surroundings.

Workout early morning or evening

Outdoor training is all well and good this time of year but pick your training timing wisely. Nobody wants to be completing a gruelling workout in the midday sun. Embrace early morning starts to get your workout completed before the heat sets in. Like this you will also be able to enjoy the evening sun guilt free as you will have completed your workout whilst everyone else was still in bed.

Suncream is essential

Wearing sunscreen, also known as sunblock, benefits your health in several ways. By protecting you from harmful radiation from the sun, sunscreen reduces your risk for skin cancer, premature ageing and sunburns. You can optimise your protection by choosing the right sunscreen, wearing it regularly and using it as directed. We recommend applying it at regular intervals and not forgetting to apply when you exercise. Try this specially made suncream for exercise to ensure your sun protection doesn’t affect your sporting performance.

Drink plenty of water

Ensuring you drink adequate water during the warm weather is a priority. If you are starting to feel thirsty then you may already be dehydrated. Try to carry a water bottle with you at all times and if you are exercising the necessity for water is even higher. When the weather is extremely hot our bodies lose water faster than it normally does. When we are exercising we lose water faster too.

If you’re exercising when the weather is hot, it is even more important to make sure water is part of your daily routine. This means drinking water even when you don’t feel thirsty.


Personal Trainer, Liverpool Street

Protect your food

Eating outdoors can be fun and refreshing, but think about how you store your picnic foods to keep tummy bugs at bay. In hot weather, food poisoning bacteria can multiply very quickly, so keep your cold foods chilled in a cool bag with ice.

Here are some more tips to reduce the risk of food poisoning, dehydration and other health problems associated with summer eating:

  • When you’re barbecuing, the biggest risk of food poisoning is from raw and undercooked meat make sure your sausages and burgers are cooked all the way through and piping hot.
  • Remember to wash your summer salads before you tuck in.
  • If you’re eating outdoors, keep food covered as much as possible.
  • In very hot weather, you may not feel like eating much, but make sure you do drink lots of water. You lose water through perspiration and you can become dehydrated very quickly without realising it.
  • You’re more likely to enhance your summer complexion and sense of vitality if you eat a variety of healthy foods, go for a rainbow of natural colours on your plate.


author: Matt Williams


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