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Beat the Heat

Summer is officially here and while it may seem near impossible to leave the house without melting - let alone exercise, we have put together a list of ways to keep your cool during the warmer months!



When you are exercising in hot weather, it is extremely important that you are aware of the dangers in which intense heat can bring about! - Sunstroke, dehydration and collapsing after exercise are real medical issues that must be taken seriously. At FFHC we are firm believers in prevention rather than cure, which is why we have put together our top tips for staying cool, and staying safe.

  • Watch the weather. Make sure you are up to date and aware of the weather forecasts, particularly if there are any major temperature warnings about. Have a general idea of what activities you have planned and ensure that very physical tasks are completed early in the morning or late in the evening when the sun has gone down.

  • Get acclimatised. If you're going from an airconditioned environment to the great outdoors (and vice versa), be sure to gradually adjust to the temperature so as not to put the body into a state of shock. If you're used to exercising indoors / at the gym or in cooler weather, take it easy at first when you are doing physical activities in the heat. It can take a little while to adapt to the heat. Slowly increase the length and intensity of your workouts as your body adjusts itself.

  • Know your fitness capabilities. Don't overdo it with New Years resolutions if you're a fitness newbie. Your body may not be able to tolerate the heat as well so be sure to cut back on your intensity and have lots of little breaks!

  • Drink lots and lots of water. Dehydration is one of the major causes of heat related illnesses. Don't wait until you're thirsty to drink fluids as your body relies on fluid to maintain homeostasis - the ability to regulate temperature and stay cool. Avoid alcohol and even have a drink with added electrolytes when exercising to stay well hydrated.

  • Dress accordingly. No dark colours as black attracts the sun and will make you burn up real quick. Opt for lightweight, breathable materials and ensure you always slip, slop, slap with spf, sunnies and a hat when outdoors.

  • Most importantly: Be safe & stay healthy. If you have any medical illnesses that may be severely impacted by the heat, be sure to contact your physician and put added precautions in place to keep yourself safe! If you experience any of the warning signs below during exercise in the heat, please seek medical attention immediately. If you are at the gym, please notify staff members and they will call an ambulance for you.

  • Cramping of the muscles

  • Nausea

  • Weakness

  • Vomiting

  • Headache

  • Tiredness

  • light-headedness

  • Seeing black or white spots (can also be a sign of blood pressure issues)

  • Low blood pressure

  • Increased heart rate or 'fluttery' feelings in the chest

  • Blurry vision

Lowering body temperature is a priority if any of these signs are experienced and Medical attention is recommended. We wish you all a happy and safe summer. Remember to follow these tips and stay cool!

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