Love the Heat and Stay Safe

Well this is one blog in never thought I’d have to write! How amazing is this weather? If we could get a summer like this every year I am positive the health and well being of our nation would drastically improve, it’s not just about getting to go for runs when the weather is like this but kids are out playing from morning to night again, I’ve seen kids playing with balls, bikes, scooters, making up games and spraying each other with garden hoses.

Well this is one blog in never thought I’d have to write! How amazing is this weather? If we could get a summer like this every year I am positive the health and well being of our nation would drastically improve, it’s not just about getting to go for runs when the weather is like this but kids are out playing from morning to night again, I’ve seen kids playing with balls, bikes, scooters, making up games and spraying each other with garden hoses.

That my friends is physical activity in its most organic form, adults are going for walks, getting some gardening done and being generally active. This activity is increasing the daily calorific burn of the average Scottish resident and improving their mood and energy levels. Thanks to the endorphins whizz ing around your body from being more active you are now happier.

I saw a report on the news tonight About how some people are not coping with the heat, this is not surprising really,the habits we have formed are not hot weather habits. So lets start thinking clever, we need to enjoy the weather while its here and make sure we can keep active and safe at the same time.

1) Hydrate- the single most important thing if you want to perform in this weather. You need water, not just fluids but good old fashioned water. Aim for 1-2 litres per day, if you are planning on exercising do not start dehydrated, make sure you take in board plenty of fluids and keep sipping water during the activity. A good way to check your hydration levels is to look at the colour of your pee, clear and light coloured is good, the darker it is the more dehydrated you are. Being physically active in this heat whilst dehydrated is very dangerous. Don’t take risks, plan ahead.

2) Sun screen- obviously but remember the areas you often forget, like the back of your legs, if you are running with the sun behind you, your calves are going to take a pounding. You will also sweat and need to re apply so remember to take some with you to reapply

3) Sweat- it’s gong to happen, don’t worry about it as long as you keep hydrated its fine, but be prepared, a small sweat towel will help you mop your brow to stop it getting into your eyes. If training at night you might want to take a spare tshirt, if you get the one you have soaked in sweat then It starts to get cooler it’s not going to be very comfortable

4) Shades- make sure your sunglasses have a genuine uv protection. Take them for a test run before you take them training to make sure they stay on your face and aren’t going to be a nuisance. The cheap ones you bought on the beach in Malaga last year probably won’t have the right uv protection but the tinted plastic will make your pupils dilate making the suns rays even more dangerous rather than protecting you. They aren’t expensive. Pop down to your local supermarket, make sure they have the uv label and are tight enough on your face.

5) Clothing – technical fabrics will really come in handy now, these are the conditions they were designed for. Cotton will be hot and get really heavy when soaked in sweat

6) Food- you can get hydration from some veg as well, stock up on cucumbers and tomato’s. You won’t really be craving heavy stodgy foods in the heat, so take advantage of this time when your cravings are actually on your side for a change, fall in love with salads and cold meat platters, fruit salads etc!

7) Shelter- if you are out training in a park, seek out shelter, if you are stopping for a breather, stop under a tree and let your body temp drop at the same time.

Be clever, take full advantage of the weather we are having and enjoy!! Who knows if we treat the weather nicely it might come back again next year!!