Summer time has arrived and with the rising temperatures comes warnings about how to stay safe in the sun especially during a workout.
Health and fitness expert Julia Willmott (www.juliawillmott.com) says many will be inspired to get out of gyms and leisure centres and go outdoors to take advantage of the sunshine when working out.
Julia says:
“The motivation to get out and do something in Summer is far greater than when it’s freezing and miserable outside. But there are potential pitfalls you can fall into, so here’s my advice on how to prepare yourself and get the best out of your summer workouts.”
Hydration
“Start hydrating early in the day, even if your workout is that evening- hot weather and sunshine causes the body to sweat more and this will increase during even mild exercise like walking, so make sure you replace the fluids you are losing or you will run the risk of dehydration. Try to drink water about an hour before working out and also rehydrate after your workout.”
To protein, or not to protein?
“Don’t eat protein before working out it can increase your core temperature and could cause heat shock. You are much better off reloading on protein after you’re done.”
Time
“Avoid working out between 12 and 3. The midday sun is obviously when temperatures and UV exposure are at their highest points so try to avoid this time of the day to work out in.”
Plan
“Plan your route so that you can work out in shady areas like woods, and make sure you tell someone which route you are taking in case you run into trouble. It only takes a twisted ankle to leave you high and dry, so having a phone on you is always a good idea, no matter what the weather’s doing.”
Sun protection
“And finally, don’t forget sunscreen. Protecting yourself against sunburn, sun-stroke and harmful UV rays is really important and people often neglect the most basic protection, which is sunscreen. Even when it is cloudy overhead UV rays can still be damaging to your health so don’t underestimate the power of the sun.”
Julia Willmott is an award-winning Pilates Teacher and Personal Trainer based in Petersfield Hampshire.
She specialises in Women’s Health and Menopausal Fitness.
www.juliawillmott.com
The following information comes from the team at Health Perch, who know just how important it is to keep your skin well protected in the sun. 
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