Exercising in Hot Weather UK: A Parent's Heatwave Guide

British summers are unpredictable. Most weeks you are wondering whether to bring a jacket, and then suddenly it is 32 degrees, the flat is like an oven, nobody slept, and the kids are melting. Do you still train? Should you? This guide to exercising in hot weather UK parents can actually use covers when to move, how much to drink, how to scale your sessions and the warning signs of heat exhaustion every parent should know.

The NHS starting point

The NHS guide to coping in hot weather advises staying out of the heat between 11am and 3pm where you can, and avoiding exercise or activity that makes you hotter during a heatwave. It also suggests drinking more fluids and cutting back on alcohol and caffeine.

So in a proper heatwave, the honest answer is: hard training can wait. In warm but not extreme weather, you can usually keep moving by changing when and how you do it.

Exercising in hot weather UK: 6 practical rules

1. Change the time, not just the workout

Early morning is usually the coolest part of the day. If you can get out before 8am, do. Late evening can work too, though London flats and pavements hold heat well into the night. Avoid the 11am to 3pm window for anything strenuous.

2. Drop the intensity by a notch or two

Your heart works harder to cool you in the heat, so the same pace feels tougher. On hot days I tell people to aim for “comfortably chatty” rather than “breathless”. Swap sprints for brisk walking, cut a circuit from 4 rounds to 2, and take longer rests.

3. Drink before you are thirsty

The NHS guide to water, drinks and your health suggests around 6 to 8 glasses of fluid a day for most people, and more in hot weather or when you are active. A simple routine:

• A large glass of water when you get up.
• Sip during any session, every 10 to 15 minutes.
• Another glass or two afterwards.
• Check your pee: pale straw-coloured is a good sign. Dark yellow means drink more.

For a normal 30 to 45 minute session, water is usually enough. If you are sweating heavily for longer, read my post on hydration and the signs of dehydration.

4. Dress for it

Loose, light-coloured, breathable clothing. A cap if you are outside. Sun cream on exposed skin, following the NHS sunscreen and sun safety advice, which matters even on the school run.

5. Find shade

If you train outdoors, pick shaded routes. In North London, woodland like Highgate Wood stays noticeably cooler than open grass on a hot morning, while open hills are best saved for cooler days.

6. Watch the kids, too

Children can overheat quickly and do not always notice or say so. Build in shade breaks, keep water to hand and swap a run-around for a paddle or quieter play in the midday heat. My post on staying active in the summer holidays has more family ideas.

A 20-minute hot-day home workout

For days when it is too warm to go out, but you want to keep the habit. Open windows, fan on, water next to you. Do each move for 30 seconds, rest 30 seconds, 2 to 3 rounds:

• Slow squats to a chair
• Incline push-ups on the kitchen worktop
• Glute bridges
• Standing band rows (or a towel row against a door frame)
• Dead bugs
• Calf raises holding the wall

Finish with 3 minutes of gentle stretching. No jumping, nothing that sends your heart rate through the roof.

Know the signs of heat exhaustion

The NHS page on heat exhaustion and heatstroke lists signs including tiredness, dizziness, a headache, feeling sick, heavy sweating with pale clammy skin, cramps, a high temperature, intense thirst and irritability.

If you or someone else has these signs, the NHS advises:

1. Move to a cool place.
2. Remove unnecessary clothing.
3. Drink plenty of water, or an isotonic sports drink or rehydration drink.
4. Cool the skin with cool water and a fan, or cold packs wrapped in cloth under the armpits or on the neck.

They should start to feel better within 30 minutes. Heatstroke is a medical emergency. The NHS says to call 999 if someone is still unwell after 30 minutes of cooling and fluids, or has signs like hot skin that is not sweating, a fast heartbeat, fast breathing, confusion, a seizure or loss of consciousness.

If you have a heart condition, high blood pressure, are pregnant or take regular medicines, check with your GP or pharmacist about how heat affects you before exercising in it.

What about classes in a heatwave?

SYP Bootcamp classes are indoors, in a church hall in Archway, which means you are out of direct sun. Indoor spaces can still get warm in a heatwave, though, so the same rules apply: bring a full water bottle, wear light clothes, take the easier option on any move and rest whenever you need to. I would much rather you took a breather than pushed through. On the hottest days, gentler sessions like the SYP Unlock hip and back mobility class are a sensible choice.

FAQs

Is it safe to exercise in hot weather?

For most healthy adults, light to moderate activity is fine in warm weather if you choose cooler times, drink enough and ease off. During a heatwave, the NHS advises avoiding activity that makes you hotter, especially between 11am and 3pm.

What temperature is too hot to exercise outside?

There is no single number, because humidity, sun, fitness and health all play a part. If it feels oppressive, or there is a heat health alert, keep activity light and indoors or in the shade.

How much water should I drink when exercising in the heat?

Drink regularly through the day, sip during exercise and top up afterwards. Pale straw-coloured urine is a good sign you are drinking enough.

Should kids play sport in a heatwave?

Keep it light, in the shade and away from the hottest part of the day, with frequent drink breaks. Watch for signs of overheating, as children may not tell you.

Book your first class

Whatever the weather, it helps to have a regular slot. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people and £15 a class, with easier options on every exercise for the sticky days. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you are just down the road and would prefer 1-1 sessions, have a look at my personal training in Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.