1. Start your activity hydrated (500ml/1h before), drink to thirst during activity (a minimum of 250 ml per 20 min) and rehydrate well afterward. Drink water throughout the day and you may want to add an electrolyte drink after your activity to replenish your ‘salts’
  2. Now is not the time to test out that interval-training routine you’ve been dying to try. Instead, stick with workouts that your body is used to doing.
  3. Every 2°C rise in temperature above 20°C can slow your pace by as much as 20 to 30 seconds per mile. So, don’t fight it—just slow down.
  4. While the sun is heating you on the outside it is also heating you on the inside. Your Body is clever and helps ‘cool’ you. Your blood pressure increases, blood goes to the surface to help cool you, but this takes it away from muscles. If you are active and the muscles aren’t getting enough blood this can cause you to feel nauseous, light-headed, faint. If you continue it can lead to more serious complications
  5. The longer this hot weather lasts the more acclimatised you will become. Pace yourself appropriately and don’t expect the worst you may be nicely surprised!


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