Working out in hot weather isn’t easy, so don’t sabotage you fitness goals with calorie-dense sports drinks or juices. Water is usually your best option for hydration.

Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks. Fruits or veggies will also help replace valuable electrolyte loss.

How do you know if you're drinking enough water?

A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.

It also helps to listen to your body

Start your routine by taking it easy at first. Just accept the fact that you can’t do what you normally do.

Whatever your Fitness/ Exercise routine, as your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.

***Difficult one for those taking part in Endurance Sport***

For day-to-day training, rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade if you can jump into a pool whether to cool down or for a workout in water.

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

Pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories.

No doubt, the thought of not finishing your workout is not a good one BUT it may kill you if you try - LISTEN TO YOUR BODY.

If you’re feeling any of the following, find shelter or air-conditioned comfort fast.

• Weakness
• Light-headedness
• Dizziness
• Paling of the skin
• Headache
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat