Top tips for exercise in the heat

[SweetHoneyBeeeeee]

I am melting without even moving these days but am trying to make the most of the good weather by keeping up my exercise routine. Usually run 4-5 times a week with the odd cycle or swim thrown in. The problem is, where I live is incredibly hilly so there is no way to take it easy as such. My approach so far has been to go earlier or later than normal, slather on the suncream, drink a lot and maybe not push myself as hard as I sometimes do, to avoid collapsing in a heap. I do find myself screwing my eyes up against the sun, but any glasses I wear drive me nuts as they just steam up.

Any tips?

ummmm I am restricting myself to around 30 minutes at a time, and like you running at the cooler ends of the day (evenings are starting to suit me very well), going a bit slower and also trying to pick shadier routes, wooded areas (although this seems to mean more flies) - and sunglasses so at least I look like a dick cool. Have also decided it is ok to just Go For A Walk Instead if I want

or the gym, if it has central air conditioning

I like the heat and am happy to walk and sometimes run in it but I really struggled up a very slight slope the other day (it was about 30 c though!)

dont
find a cool time & place
exercise efficiency is much reduced if you are overheated, heart rate goes up way too high and it's just an ordeal

I have a running cap which has a sweatband to stop sweat running down my face! Best thing I've bought in ages

I ran last night at 8:15 thinking the worst of the heat had gone, and it was just an ordeal as mercury mentions. I can't do early mornings except at weekends really so I'm just going to try and keep things ticking over with short runs once or twice a week, until it breaks (4-5 weeks according to the long range forecasts!).

One practical thing I've come across is to soak your top in luke warm water before going out - the water uses your body heat to evaporate, keeping you much cooler. Modern sports tech fabrics won't be a useful for this as a light cotton tshirt because they already wick very effectively, but it will still help a little.

i'm sticking to air conditioned gyms or the swimming pool :o

I was wondering this... I only run about 5 or 6k at a time but have been really struggling to manage it in the past couple of weeks, as I usually run in the evenings after work and it's just been too hot. This morning i tried in the morning about 7:30 instead - the run itself was OK but I was a sweaty mess on the train into work afterwards despite having a long cold shower. Apparently a cold shower isn't good as your body tries to conserve heat and shuts the capillaries nearest the skin, whoops! So next time I'll get up a bit earlier and give myself time to cool down "naturally" before having a shower.

I like taking a bigger bottle of water so I can chuck some over my head and shoulders, that works a treat. Also just give up on running for a while and either go to the air conditioned gym or classes, or go swimming (although the changing room after is always sweltering...)