Over the past couple of weeks you may have noticed that exercising in the hot weather is much more challenging, something I have been seeing with clients over the last few weeks.

Firstly, my advice is to make sure that you are in a well-ventilated space, avoid training at the hottest time of the day, take extra breaks and, obviously, stay well hydrated.

But the best way to make exercising in the heat more comfortable is to make sure that you are wearing the right clothing to help the body deal with the heat and keep you as dry as possible.

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Let’s start with your feet because sweaty feet when exercising is never good. In the heat your feet will swell, and with the wrong socks, increased fluid from sweating will not only make it uncomfortable but will also increase your chances of getting blisters too.

1 Firstly, ensure that your runners are the right size and that they aren’t tied too tight because as the foot swells, it will need space. Then avoid heavy cotton sock fabrics. All stores now offer breathable socks that are lighter and have a mesh system to try and keep the foot comfortable. It is such a simple swap but will make a big difference.

If you find you are getting blisters, rubbing Vaseline around the feet and in between your toes will make a big difference. Another really simple way to toughen up the feet is to walk barefoot around the house; it is something we recommend to all of our Camino groups to harden the feet up.

2 Next let’s look at your tracksuit or shorts. Again avoiding heavy, baggy cotton fabrics is the way to go here. Light shorts, cycling shorts or something similar is the way to go. If you find you get chaffing on your legs, the type of shorts with the in-built cycling shorts are really handy and rubbing Vaseline on the inside of your legs will make a big difference too.

3 Now for the T-shirts and tops. You guessed it, avoiding baggy, heavy fabrics and replacing them with synthetic breathable fabrics will make all the difference. The breathable fabrics will help to take away the sweat and lower the body temperature.

4 Finally, a hat is something people don’t think about, especially when walking or exercising outdoors. But keeping the sun off your face and neck is super important in terms of skin health.

Having had mole issues myself, and one very dodgy one that I got dealt with just in time makes me hyper aware of covering up. I have a large-brimmed hat that I wear when out walking or gardening with a breathable mesh to get some air in.

Staying safe in the sun

Skin health is another aspect of exercising in the sun that we don’t think about enough. Ideally, cover up first, long sleeves and long light trousers with breathable fabrics are a great help here and a hat.

Applying SPF 50 on a regular basis throughout the day is a non-negotiable. Sweat will reduce the impact of the sunscreen so reapplying it is a big help along with exercising in the shade as much as possible.

Choosing the right clothing for exercising in the heat will make it so much more enjoyable. Make some simple swaps and you will see how much better you feel.

Next week: Karl breaks down the essential upper body movements, providing a step-by-step guide to keep you strong.

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