As I write this article I am looking out of the window across an undisturbed vista that includes the Malvern Hills and Abberley Tower. The sun is shining brightly and my natural urge to just run or cycle to see where I end up is stronger than ever. Exercise always seems more appealing and fun when the weather is good but the Summer heat can also be a problem. I invite you to get outside and have some ‘fun’ but consider the following points when doing so:

As I write this article I am looking out of the window across an undisturbed vista that includes the Malvern Hills and Abberley Tower. The sun is shining brightly and my natural urge to just run or cycle to see where I end up is stronger than ever.

Exercise always seems more appealing and fun when the weather is good but the Summer heat can also be a problem. I invite you to get outside and have some ‘fun’ but consider the following points when doing so:

• PPPPPP: Prior Planning and Preparation Prevents Poor Performance. Think about the time of day that you are going out. Try and avoid the hottest part between 1000-1500 when the sun is at it’s most intense. It is also a good idea to check the weather forecast for weather predicted changes and pollen count.
• Hydrate hydrate hydrate: our bodies are made up of about 2/3 water so sipping this stuff little and often rather than irregular big glugs will help keep you better hydrated. Did you know that at the first signs of thirst you are already 2% dehydrated.
• Top up the salts: if you are exercising intensely for more than roughly 90 minutes you will need to consider electrolyte replacement, the salts lost during sweating. This doesn’t have to be expensive sports drinks. I use a litre of water and squash mixed with 2 ½ teaspoons of honey and a ¼ teaspoon of salt, Bananas are also a good source of potassium, magnesium and calcium as well as fuel if you are exercising for a long time.
• Don’t completely block the sun: Sun lotion (sun screen) is great to help minimise damage from over exposure to the sun but the sun is also your friend. When your skin is exposed to sunlight it manufactures Vitamin D. I recommend about 20 minutes a day of sun exposure with no sunscreen, ideally before 1000 or after 1500 and with as much of your body uncovered as you can.
• Go light: try and wear light coloured and light weight cotton or ‘wick away’ clothing. The lighter colour will help reflect heat, and cotton or tech material will help the evaporation of sweat.

Most importantly use common sense and just get out for some exercise fun.