Another mini heatwave is upon us here at Active8, and our personal training team thought it would be useful to provide tips on how to avoid dehydration during Summer workouts in Bristol.
July and August are traditionally months when our clients particularly enjoy workouts at our light and airy Henleaze fitness centre and fully air-conditioned gym in Clifton.
But the warmer months are also when clients look to enjoy more outdoor activities and fitness workouts. This can bring particular hazards as well.
High temperatures and humidity are increasing the risk of people becoming dehydrated during exercise in Bristol this Summer, with a potential loss of life for certain people who may be especially prone to hot weather problems.
Why dehydration can occur during Bristol Summer workouts
Exercising in warmer weather causes us to sweat more, which leads to fluid and electrolyte loss. If not properly replaced, dehydration can soon occur.
Some people suffer from fatigue, headaches, muscle cramps, dizziness and reduced physical performance when experiencing even mild dehydration.
Severe dehydration can lead to heat exhaustion or heat stroke, both of which often require immediate and urgent medical attention for a patient.
How to prevent dehydration in Summer workouts
There are a few simple but critical things to bear in mind when exercising during the hotter Summer months. This applies to exercising indoors or outdoors.
Our personal trainers in Henleaze and Clifton always provide bespoke fitness plans for clients, which include advice on nutrition and effective hydration.
If you are looking to avoid dehydration during Summer workouts in Bristol, our top tips include:
Drink water before exercising
Hydration begins way before the workout. Drink water throughout the day, and aim for a glass of water every 30-45 minutes in warmer weather as standard.
Hydrate during exercise
Take water breaks every 15 minutes during a Summer workout, especially if your fitness session is going to be for more than 30 minutes.
Consider a sports-centric drink that replaces vital electrolytes such as potassium and sodium.
Rehydrate after a workout
Replenish fluids lost during a workout straight away. Water works best, but some people prefer to take in electrolytes, depending on the activities.
Water-rich foods during Summer exercise sessions in Bristol can also be a good option. Go for watermelon, oranges, cucumber and strawberries.
Exercise at cooler times
It may seem obvious, but some people keep to their typical daily time schedules when exercising in Summer weather.
Our PTs recommend planning your workouts only for early mornings and later in the evenings when temperatures are higher.
Utilise lightweight clothes
Opt for lightweight, breathable, moisture-wicking fabrics that allow for maximum sweat evaporation during a workout this Summer in Bristol.
Also consider lighter-coloured clothes that reflect sunlight and heat.
Listen to your body
Pay extreme attention to any warning signs from your body, such as excessive thirst, dizziness, rapid heartbeat, muscle cramping or confusion.
Stop exercising immediately, get in the shade, and rehydrate straight away.
Consider not exercising
Although this may seem extreme, the current mini heatwaves across Bristol look set to give us consistently hotter temperatures than have been seen since 1976.
It could well be worth taking a workout break during the very hottest days.
We recently wrote a blog with general advice on how to stay fit during the Summer months. Read it here.
If you’re thinking about starting a new outdoors-based personal training programme this Summer, we recommend that you read this first.
To find out more about how to avoid dehydration during your Summer workouts in Bristol, please email paul@brcjobs.com.