Don’t lose your cool: how to exercise safely in summer

There’s nothing like getting outside to exercise during the sunny summer months, but you need to make sure you look after yourself as well as getting the most from your workout.

Keep hydrated

Water is always important before, during and after exercise, and more so when it’s hot outside and you lose more fluid through sweating. Drink two glasses of water before your workout, and carry a water bottle with you so you can top up every 15 minutes.

If you find drinking enough water a struggle, try eating fresh fruit and vegetables to boost your fluid intake.

Be sun safe

Work out in the evening or early morning to avoid the hottest part of the day. Seek out a shady route for your jog or run.

Use sunscreen, making sure it’s a waterproof type if you’re swimming. Shade your head and neck with a hat, and wear long sleeves to protect your arms from the sun. Wearing lighter coloured clothing will help you stay cool on the golf course.

Get the right nutrients

The right foods can help you recover more quickly after exercise. Replenish salts and minerals with foods like bananas, watermelon and avocado, which are all rich in potassium, and help your body recover with antioxidants like turmeric and green tea.

Carbohydrates are converted to glucose and stored in the body as glycogen, which provides energy. Healthy carbohydrates include vegetables, fruits, legumes, nuts and seeds.

Don’t push it

Stop exercising, rehydrate and have a rest if you experience any of the following:

• Headache
• Dizziness
• Confusion
• Loss of appetite/ feeling sick
• Excessive sweating
• Pale, clammy skin
• Cramps in the arms, legs or stomach
• Fast breathing or pulse
• Extreme thirst

Our no contract, no joining fee golf and leisure memberships give you unlimited swimming, gym and group exercise classes at our leisure centres as well as unlimited golf, FootGolf and driving range (excluding Toptracer at Bromley Golf Centre) at our 11 golf courses, so you can enjoy exercise whatever the weather. Join us today!