How to stay safe while exercising in hot weather

Temperatures are expected to climb into the mid-30s Celsius again this week as a fourth heatwave gets under way.

This latest spell of intense heat is expected to peak on Wednesday.

As temperatures remain high this summer, how can we still stay fit and healthy and exercise safely in hot weather?

We've spoken to three experts to find out more.

Someone who knows about exercising in hot weather is David Exell from Wrington.

The 84-year-old used to hold the record for the oldest British man to run the Marathon Des Sables, a 155-mile ultra-marathon in the Sahara Desert.

Exell said the number one rule was to stay as hydrated as possible.

"When you're doing these things in the desert, there's no shade," he said.

"You just have a hat on with flaps on it which keeps all the heat off your head and you hope for the best.

"You're on hot sand all the time."

Last year, Exell cycled 1,000km from the Alps to the Mediterranean with his two grandchildren.

"We spent a little bit of time in the shade," he said. "You've got to start really early in the morning."

Applied Sport Scientist Jonathan Robinson agrees that the most important part of exercising in heat is to stay hydrated.

"Dehydration can cause a loss of concentration, negatively affect your energy levels and restrict your body's performance," said Robinson, who works for the University of Bath.

"It can also lead, in extreme circumstances, to heat illness and kidney damage.

"One method that a lot of training groups based at the University of Bath use is measuring body weight before and after a session, then trying to replenish the weight lost with water before their next session."

Robinson said it is not just water that keeps the human body hydrated but skimmed milk and orange juice which can also help to retain the body's hydration status.

High temperatures and humidity can be a health risk - especially for older people, charity Age UK said.

The charity suggests a splash of water on the back of the neck to cool down when overheated and watching out for signs of dehydration.

Age UK also urges people to look out for heat exhaustion, with symptoms including headaches, dizziness, nausea and a fast pulse.

"If you feel ill, lie down in a cool room, drink plenty of fluids and cool yourself with a splash of water," a spokesperson said.

"Call your local pharmacist or 111 for advice."

They said untreated heat exhaustion can also progress to heatstroke which causes a dangerous rise in core body temperature that can lead to a loss of consciousness, confusion or seizures.

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