We're in the middle of a heatwave - and with temperatures set to climb to 32 degrees, you might be wondering how on earth you’re going to manage to stay active. Luckily, there are ways you can exercise safely in the heat (without confining yourself solely to an air-conditioned gym), as long as you know how.

‘There are so many benefits to spending time in the sunshine, from helping your sleep pattern and metabolism to improving your mental wellbeing,’ says personal trainer, coach and former Olympian Michelle Griffith Robinson. ‘I always want to encourage people to exercise and be active, but in the heat of summer, extra precautions are needed, such as taking regular shade breaks.’

Whether you’re in charge of kids who are splashing a little over-manically in the sun, or you’re an older adult worried about walking in the midday heat, exercising in a heatwave or on your summer holiday hits a little differently. Your heart beats faster than it would in cooler temperatures, because it’s working harder to send blood towards your skin to try and keep you cool. You also sweat more than usual as your body tries to cool you down, increasing the risk of dehydration.

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How to exercise safely in the sun

While you might think that keeping your water bottle topped up is the only thing you really need to worry about, there are some important things to remember to keep you and your family thriving over an active summer. Here, Olympian Michelle breaks them down.

Every skin tone needs protection

Michelle explains that everyone, including people of colour, should be covering up and protecting their skin while they’re out in the sun. ‘We have to break down the myth that Black people don’t have to wear sun protection – whether that’s sun hats, sunglasses or sunscreen,’ says Michelle. She adds that this is especially important when it comes to children. ‘They have young, thinner skin, which needs protecting with sun cream. It’s an important lesson to teach them from a young age.’ The NHS advises using SPF 30 or above (which protects against UVB rays) and choosing one that has at least a four-star UVA rating, for everyone. Apply 30 minutes before you go in the sun, remembering to reapply. And don’t forget to check your sun cream is still in date!

Water alone might not be enough

In the heat, we can lose a lot of salt through sweat, which water alone won’t be able to replenish. If you are exercising vigorously and/or sweating a lot, Michelle recommends some lightly salted snacks to help, alongside fruit, nuts and a banana for potassium. While you can also buy special sports drinks, Michelle made her own for her daughters when they were competing in sports as teenagers. ‘I’d drop a little pinch of salt in their drinks, with water and some fresh orange juice, rather than spending money on these drinks. They’re often costly and full of sugar.’ However, it's important to moderate salt intake, as too much can be detrimental to health; for teenagers and adults, the NHS recommends no more than 6 grams per day.

Less mobile doesn’t mean always mean less at risk

While older people or those with mobility issues are less likely to over-exert themselves by moving too much in the sun, it doesn’t mean there aren’t still risks. Sometimes, older people don’t drink enough water, particularly if they have dementia or memory problems. ‘It’s great for everyone to get outdoors and experience some vitamin D, but there can be lots of issues in older people if they haven’t drunk enough, as dehydration can cause confusion. Rather than saying, ‘Would you like a drink?’ – because they might keep saying they’re fine – instead, say, ‘Here’s your drink,’ and keep an eye on how much they’re having. And if you have a relative in a wheelchair, check in with them – would they like to be moved into the shade for a break?'

Keep a close eye on kids

You might think the warning signs of overheating and sunburn are obvious on children – a flushed face, reddening skin – but this isn’t always the case. ‘The signs are easier to see on white kids than on Black kids, for example, because their faces will show more redness. Please look out for those of colour and check in regularly, because it can be harder to spot when they’re too hot,’ says Michelle. She also believes it’s important for kids to take accountability for their own safety in the sun, too. ‘If you’re taking kids out over the summer, make them think about what they’ll need to prepare. Have you got your water? Is there some squash in there? Have you got your salted snacks? Let them be proactive in packing their bags and being part of the conversation.’

Think about more than just the midday heat

While avoiding exercising between 11am and 3pm is wise, it doesn’t mean you shouldn't take precautions outside of these times, too. ‘Early morning and evenings are better for exercising, but do still check the weather and look at the UV rating,' Michelle says. The higher the UV rating, the higher the risk of sunburn and damage to your skin and eyes. If it’s at level 3 or above, you should be wearing sun cream – even if it’s cloudy. ‘I like to work out outdoors in the summer, but I make sure I have a shaded place to rest and recover between sets. Even if it’s not midday, you should still apply suncream and remember to hydrate regularly,’ adds Michelle.

You still need to warm up

It’s true that on a cold day you need to do a longer, more vigorous warm-up than usual, but that doesn’t mean you can skip it altogether when it’s hot, says Michelle: ‘It’s really important to do a thorough warm-up and get your muscles working. If you go out and try to extend those muscles without preparing properly, you’re likely to get injured.’

Focus on hydration

We all love a cup of tea or coffee, but they’re not a replacement for water or sports drinks, says Michelle. She adds that often, if we’re out all day at a park or on the beach, we can avoid drinking enough because we worry about needing to use the loo. ‘Don’t let this be a barrier – the dangers of dehydration are much worse. And keep an eye on your urine, too – if it’s dark in colour, you’re not drinking enough.’

Find Michelle on social media @michellegriffithrobinson and online michellegriffithrobinsonoly.co.uk