Exercising in the heat
- Julie Rhoades
- Jun 12, 2023
- 3 min read
Updated: Jun 25
Can you safely exercise in higher temperatures? Yes! But is important how your body responds when working out in the heat.
Working out in hotter temperatures puts your body under extra stress. Exercise, humidity and air temperature are all factors that will cause your bodies core temperature to increase when you are exercising. To cool itself, your body will circulate more blood, sending less to the muscles and causing your heart rate to increase. Sweating is part of your cooling mechanisms and sweat may evaporate from your skin less quickly in humid conditions.
If the temperature is just too high for exercise then classes will be cancelled for everyone's saftey. Working out in an environment over 26 degrees increases risk, with the chance of heat exhaustion rising at 30 degress plus. Thankfully our fab venue has amazing air conditioning to keep the room at cool, safe temperatures, but there are other considerations and actions to be taken to ensure you stay safe.
THINGS I WILL DO:
For classes going ahead, I will always adapt all class plans to be heat appropriate when temperatures rise, your well-being and safety are of utmost importance to me.
SLOWER PACE - Class plans will be adapted to take things at a much slower pace, playlists will have fewer dances.
REDUCED INTENSITY - slower dances will be used throughout classes.
ADAPT THE CONTENT - Classes may also shift the focus to learning steps and patterns rather than dancing full routines to slow the pace.
WATER BREAKS - longer breaks for drinks will be included.
KEEP THE ROOM COOL - Thankfully our fab venue has amazing air conditioning to keep the room at a temperature safe for dancing.
THINGS YOU SHOULD DO:
There a few things you can do to help yourself whilst safely exercising in the heat either in classes or elsewhere when the temperatures are higher:
AVOID EXERCISING IF YOU HAVE A MEDICAL CONDITION OR TAKE MEDICATION THAT IS AFFECTED BY HEAT AND/OR AFFECTS YOUR HYDRATION LEVELS.
AVOID PROLONGED PERIODS IN THE SUN BEFORE YOUR CLASS.
HYDRATE - BEFORE, DURING & AFTER - Ensure you are fully hydrated before coming to class, and drink plenty water during and after class. Sweating is your bodies' cooling mechanism so ensure your body has the fluids it needs to do so. Consider a "hypotonic" (not "hypertonic", this may slow down hydration to the concentration level of the drink) sports drink to replace electrolytes. Avoid caffeine, sugared drinks or alcohol that may dehydrate you.
COOL YOUR SKIN – Take a cool shower before coming to class.
CLOTHING - Wear lighter coloured fitness clothing made from breathable, moisture wicking, quick drying fabrics. The quicker sweat is taken away from the skins surface and dries, the more comfortable you will be.
EQUIP - Bring a cooling towel, or put a damp flannel in a bag in your freezer for a while before class. Cooling water sprays and mists are also great for a quick blast to cool the skin. Spray onto the back of your neck and face, or wherever needed. I’ve had these available to use in classes this week 😊
ADAPT - follow instructions given to Adapt your workout to follow the lower intensity options given throughout classes. Lower the intensity of your dance fitness workouts by keeping your arms a little lower.
ROOM TEMPERATURE - Use air conditioning to lower the temperature of the room if available. If not, open windows and use fans to improve air flow and ventilation if the air outside is cooler than the air inside the room.
TIMING – Check out the predicted hourly temperature forecasts, and workout at the coolest part of the day, especially if outdoors.
SUNSCREEN - if exercising outdoors, wear a hat, sunglasses and a high factor spf.
DURATION - Reduce the length of your workout if needed. Take longer breaks between routines in dance and dance fitness classes, as we’ve do in classes.
Do be aware of the signs of heat exhaustion:
a headache.
dizziness and confusion.
loss of appetite and feeling sick.
excessive sweating and pale, clammy skin.
cramps in the arms, legs and stomach.
fast breathing or pulse.
a high temperature of 38C or above.
being very thirsty.
If you are feeling at unwell due to the heat, follow the nhs advice here:
