While exercising in the summer heat, a few small choices can make a big difference to your performance, comfort, and skin. Though it usually has a wetter, cooler climate, Ireland saw unusually warm temperatures this month thanks to Europe’s record-breaking heatwave. Therefore, it’s worth adjusting your routine so you can stay safe and still enjoy your sessions.
In this piece, we’ve laid out our top 6 go-to tips for staying active when the temperature climbs.
Why be careful when exercising in the summer heat?
Though there are many benefits, people should always take extra care when they are choosing to exercise during warmer temperatures. In the World Cup this year, the players are taking hydration breaks 22 minutes into each half.
Training in hot weather without necessary precautions is not only uncomfortable, but it also increases the chances of dehydration, skin damage from UV rays and even heat stroke. Your body has to work harder to cool itself down, which means your heart rate climbs faster and you tire sooner than you would on a milder day.
The sun takes a toll on your skin too, and repeated exposure without protection can lead to dryness, irritation and longer-term damage. That's why a consistent post-workout skincare routine matters just as much as how you train. A little preparation goes a long way, and none of it has to slow down your training routine.
Tips for training in hot weather
1. Time your workouts wisely
If you're exercising outdoors, don't go during the peak afternoon heat. Instead, look to get out early in the morning or later in the day. It will help you avoid the harshest part of the day, and it’s often quieter outside too. Early sessions come with the bonus of cooler air and softer light, which is gentler on your skin. If a midday workout is your only option, try to stick to shaded routes or move indoors where you can keep your body temperature in check.
2. Right clothing for hot weather workouts
You don't want heavy garments that trap heat and make you warm up faster than you want to. Instead, choose something breathable that is also going to give you some sun protection, such as a lightweight long-sleeved shirt. Light colours reflect the sun rather than soak it up, and moisture-wicking fabrics help keep sweat off your skin. A cap and a pair of sunglasses go a long way, too. And of course, whatever you wear, never skip the suncream, and remember to top it up if you’re out for a while.
3. Hydrate before you start
Make sure you are well hydrated before you exercise. That means getting the water in the day and night before, not just in the few minutes before you head out the door. If you are thirsty just before you are going to exercise, it usually means you’re already under-hydrated. So keep your water bottle close before, during and after your session. On especially warm days, a drink with electrolytes can help replace what you lose through sweat and keep your energy steady.
4. Know your limits
It’s also important to know when to stop so that you’re not suffering from heat exhaustion. Pushing yourself past your limits increases the risk of heatstroke, so listening to your body is key. Any symptoms such as dizziness, nausea and palpitations are signs that you need to stop your exercise routine and cool down.
5. Shower and care for your skin afterwards
Outdoor training usually means more sweat and more exposure to dust, sunscreen, and general grime. Left to sit on your skin, that mix can clog pores and leave you feeling far from fresh. Make sure once you've exercised, you shower and use our aloe vera recovery gel, to soothe your skin and help prevent breakouts and irritation.
6. Have fun with it
Enjoy the sun while it lasts! In Ireland, we don't get it very often, so we might as well make the most of it this summer. Mix up your routine, try a new outdoor route, or bring a friend along to keep things social. When exercising in the summer heat feels good, you’re far more likely to stick with it through the warmer months.
Brief FAQ
How can I protect my skin while exercising in the sun?
Layer up smartly: lightweight, light-coloured, moisture-wicking clothing, a cap, and sunglasses are suitable options. Never skip the suncream, and reapply if you're out for a while. After your session, rinse off the sweat and grime, then soothe your skin with a recovery gel like our aloe vera formula to help prevent breakouts and irritation.
What's the best time of day to train in hot weather?
Early morning or late evening is your best bet. You'll dodge the harshest midday sun, enjoy cooler air, and give your skin a gentler experience. If you can only get out at midday, stick to shaded routes or move your session indoors.
What are the warning signs that I should stop exercising in the heat?
Any symptoms such as dizziness, nausea, and palpitations are sure signs that you need to halt your exercise routine and rest to cool down. Pushing yourself in high temperatures can be dangerous and may even increase the risk of heat stroke.
Important Disclaimer: SportSKN is a cosmetics company, so we cannot provide medical advice or guarantee specific health outcomes. The information in this article is for general informational purposes only.
Want to Learn More?
We're always happy to talk about what goes into our products and why. If you have any questions, get in touch with us at info@sportskn.ie. We're here to help, no matter where you are on your skincare journey.
Have a look at our full range at SportSKN.com and see how natural, effective skincare can fit into your active lifestyle or how it can just offer extra support for changing skin. Additionally, check out our blog for more skincare tips and insights.
