As I write this post, the dial just turned up on our outdoor temperature! It was only around 15c last week but is 27c and sunny today. After the manky (Yorkshire lingo) weather we’ve had for the last year, the change is a) kinda nice and b) a shock to the system. I love exercising outside but have noticed that as the mornings heated up, my usual workouts felt harder. On the last hot day (two months ago!!), we went for a bike ride in the Peak District. It was tough, much tougher than expected. So what’s happening to my performance in the heat? Is there anything I can do to continue outdoor adventures in hot weather without everything feeling too difficult?

How does hot weather affect athletic performance?

Ok, first things first. It’s not just those of us doing recreational sports that suffer from the effects of heat.

There’s a famous image of triathlete Alistair Brownlee helping his brother Jonny over a finish line when suffering from heat exhaustion. Heat exhaustion can turn into heatstroke which is a dangerous condition.

The NHS has helpful information on the signs to check for heath exhaustion and heatstroke, along with recommended actions.

The International Olympic Committee recently published an article about how to beat the heat at Paris 2024. Because it will be the height of summer there, it talks about acclimatising to the heat, implementing a hydration plan, and using pre-cooling strategies. Nottingham Trent University has also published an article about the potential effects of heat on Olympic athletes in Paris.

I’m far from being an Olympic, or professional athlete. But my body does still respond to external conditions. And, living in the cooler north of the UK, long periods of high temperatures are not something we encounter regularly.

There’s an interesting article on Cyclist’s website where a professor at Loughborough University says “In the cold you have a strong natural heating mechanism - your exercising metabolism - but it’s much harder for your body to cool down than it is to heat up.”

Tips for making the most of the nice weather and staying cool in the heat

As the temperature rises, the heat and sun can make walking or cycling less enjoyable. But it could also lead to other things like dehydration, sunburn, heat exhaustion, and heatstroke.

So, here are a few ways you can enjoy the summer sun, and stay hydrated and safe in the heat.

1. Plan ahead

A hot day may not be the best time to tackle long distances and steep hills, or to go for your PB with a fast pace. I’ll often check how much tree cover there is too - if there are no trees, there’s no shade.

Our last day walking the West Highland Way was a hot one, and it was oppressive in one tree-felled section. You’ll not believe the joy at finding the one surviving sapling with somewhere underneath to sit and cool down!

When the temperature heats up, I also aim to go out in the early morning or late evening. I tend to prefer the morning because it’s cooler than evenings when the earth has warmed under the sun all day.

2. Stay hydrated

Experts talk about the importance of being well-hydrated before even starting exercise. It’s hard for them to say exactly how much fluid you need during exercise because it depends on lots of factors such as the amount you sweat, how long you’re exercising, and the heat or humidity.

The general advice is to drink fluids little and often. Bear in mind too that sweating in the heat will mean losing salts from your body. So, if you’re over-drinking water without electrolytes, you can dilute the balance of your body’s fluids. The medical term is hyponatraemia and can cause bloating, nausea and, in extreme cases, lead to death.

Canoe Wales has more information on hydration for athletes in hot weather.

3. Wear sunscreen

In the immortal words of the Baz Luhrmann hit - Wear Sunscreen. If you’re exercising outdoors and it’s sunny (or even on some overcast days in summer), it’s important to protect your skin from ultraviolet (UV) rays, which are the leading cause of skin cancer. Even without the skin cancer concern, if you have pale skin like me, a dose of sunburn can be uncomfortable. Severe sunburn can also lead to heat exhaustion and heatstroke.

Which sunscreen to choose depends on the person. I use an SPF50 sports sunscreen that I know stops me from burning, and prevents me from getting prickly heat or other lotion related reactions. Whatever you go with, make sure you cover exposed areas and reapply every couple of hours. For us cyclists, that means thinking about the back of the neck and ears too.

Remember to protect your eyes from UV rays too with a good pair of shades!

4. Watch out for bugs

One of the big drawbacks about summer, especially in the UK’s mountains, is the little blood sucking midges! They’re usually around between mid-May and September, and can be a complete nuisance. Some people react more than others 🙋‍♀️ and I’ve tried lots of different things over the years.

The best midge repellent I’ve come across so far is a breeze of over 7mph! Only joking, take a look at Smidge - and if you’re camping, try a midge net over your head too. Watch out for low light conditions which signal feeding time - dawn, dusk, and cloudy days.

The other British beasties we have more regularly now are ticks. These nasty little things can sometimes cause Lyme Disease so always check yourself (especially behind knees) after an outdoor adventure. Long grass is a haven for them so, if you’re bushwhacking through paths, it’s worth a double check when you get home. Smidge can be used as a tick repellent too if you’re in a known area for ticks.

Read my blog post what to do if you get a tick bite to learn more about them. I promise you, there are no pictures but you will find links where you can see more.

5. Think about clothing

Loose fitting, lightweight clothing will help keep you cooler. Technical clothing with sweat-wicking fabrics will also help to draw moisture away from your skin, allowing it to evaporate and keeping you feeling more comfortable.

If you’re cycling, look at helmets with good venting to draw heat away from your head. I also wear cycling gloves year round because my palms get sweaty, so I feel less secure on the handlebars without them. Fingerless gloves might work better if you don’t want a full hand cover in the sun!

A good pair of chamois shorts is also helpful - all year, but especially when it’s hot. And, a good chamois cream will help reduce friction and prevent saddle sores. Bum butter is vegan and made from 100% natural ingredients - use code outdoorgirl20 to get a 20% discount. Top tip - it’s also great under your sports bra to help prevent chafing in the heat!

6. Remember to keep fuelled

The heat can sometimes upset our digestion or lower the appetite, so it’s important to consciously keep your energy levels topped up. Think about having lighter foods that are easy on the tummy, and snacks that won’t melt (it’s not the time for a bar of chocolate).

Fruit is a good option, and can also help with hydration. Flapjack, nuts, and dried fruit are other good snack options.

Remember I mentioned my hot and tough bike ride, at the beginning of this post? I was drinking water (not with electrolytes), and eating my usual snacks but still ran out of energy that day. The only thing I craved, and that brought me round, was a bag of salty crisps. Reading an article from Triathlete.com, I kinda understand why”

“The burn rate for muscle glycogen - a major energy source for high-intensity exercise - is greater when temperatures are higher, especially in people who are not used to working out in hot climates.”

In other words, I needed the carbs to off-set the glycogen being used in the heat. I also learned from that day, and bought an electrolyte sports powder to take on our cycling trip in Portugal.

Here’s a very unflattering picture showing what happens when you get it wrong 👇

You may also be interested in reading:

Why spending time outdoors can improve your health

What to do if you get a tick bite

15 adventures in the UK’s National Parks

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Outdoor-Girl is run by Jacquie Budd, an outdoor adventure and marketing content writer for brands that care about their impact on people and the planet.

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