Brits are a predictable lot, and it only takes the tiniest sighting of the sun to have us reaching for the sunglasses and buying Tesco out of barbecue food.
Getting a bit of sun is good for us in many ways, as it boosts our vitamin D levels which helps to keep our blood pressure in check, supports good mental health, and maintains bone strength. As long as you slap on the sun cream before you go into the sun, it’s pretty good for us to soak up the sunshine.
But staying in the sun for too long puts us at risk of suffering from heat exhaustion or heatstroke. Let’s face it, we’re not used to being out in the heat for hours on end, so it’s easy to overheat and end up feeling ill.
Heat exhaustion is less serious than heatstroke, which should be treated as an emergency.
Signs of heat exhaustion
- Headache
- Dizziness
- Nausea or vomiting
- Loss of appetite
- Excessive sweating
- Pale, clammy skin
- Faster breathing and an increased pulse
- A high temperature (38 degrees C or above)
The treatment for heat exhaustion is to cool down. Head inside if you can or move to a cooler place. Lie down, raise your feet and drink plenty of water.
If you still feel unwell after 30 minutes of resting and drinking water, you should seek medical help.
Call 999 if:
- your temperature is higher than 40 degrees C
- if you’re not sweating even if you feel hot
- if you feel confused
- if you have a seizure
How to prevent heat exhaustion or heatstroke
The best thing you can do is actively work to prevent heat exhaustion. It’s easy to dismiss the problems overheating can bring, but you should always do the following:
- Drink water throughout the day. Put a bottle of water in the fridge so it’s nice and cold, or make sure you’ve topped up your ice cube trays for a refreshing cold drink.
- If you’re exercising in the heat, it’s especially important to stay hydrated, so make a conscious effort to drink more water before, during and after exercise.
- Don’t do extremely high intensity exercise in the sun. If you’re set on doing an intense workout, do it indoors, preferably somewhere that has aircon like the gym.
- Avoid the sun between 11am and 3pm, which is when the sun is at its strongest in the UK.
- Make sure you never burn. It happens quicker than you may think, so make applying sun cream a priority before leaving the house. Go for at least SPF 30 and look for at least 4-star UVA protection. Apply it to every bit of skin that’s exposed (don’t forget about your neck and behind your ears) and reapply it every 2 hours.
- Wear a hat and sunglasses and wear light-coloured, loose clothing that’ll keep you cool.
Why Hydration is Key to Your Weight Loss Goals
We bang on about water a lot, and for good reason. Even being a little bit dehydrated can mess with your energy levels, concentration, and even make you feel hungry when you’re actually just thirsty. All of that makes sticking to your goals harder.
Top tip: Get yourself a big bottle you can carry around (bonus points if it’s got time markers on it) and sip regularly throughout the day. Water-rich foods like melon, cucumber and oranges are also great for topping up your fluids and make ideal low-calorie snacks.
Staying Cool on the Pitch
Let’s be honest, playing footy in 30-degree heat can feel less like a match and more like survival training. But we’ve got your back.
If you’re heading to a session in hot weather:
Bring a flannel to throw over your neck at half-time
Drink plenty of water before you arrive – don’t wait until you’re gasping
Chat with your coach about adding a half time break or more subs if it’s scorching
And don’t be a hero – if you’re feeling lightheaded, take a breather
Smart Cool-Down Strategies
You’ve smashed your session, but in hot weather, your cool-down is just as important as the workout itself. Ignore it, and you could end up feeling worse than when you started.
Get out of the sun straight away and find some shade or a cool indoor space
Stretch gently and take deep breaths to bring your heart rate down
Sip water slowly – no need to chug it all at once
Go for a cool shower, not an ice-cold one – your body needs to adjust gradually
Hot Weather Survival Checklist
Before you step outside or head to a session, make sure you’re sorted:
- Cold water bottle ready
- Sun cream applied (and packed for reapplying)
- Light, breathable kit
- Shade scouted for resting
- Cooling flannel prepped
- Recovery snack and extra water in your bag
It might sound like a faff, but future-you will thank you when you’re not stuck in bed with heat exhaustion.
When the Heat Messes With Your Head
The heat doesn’t just zap your energy – it can mess with your mood too. If you’ve been feeling irritable, flat, or totally unmotivated to work out or stick to your plan, you’re not alone.
Hot nights = poor sleep. Being sweaty all day = low patience. It’s normal.
If your mental health is taking a hit, take a step back. Adjust your goals, move your workouts to cooler times, and give yourself permission to take it easy. The heat won’t last forever – but being kind to yourself now will pay off in the long run.
Need to talk about how you’re feeling?
Mental health matters, and we know it’s not always easy to open up. If the heat (or anything else) is getting to you, head over to JAAQ – a platform where you can ask real questions about mental health and get answers from experts and people who’ve been there. No judgment. Just support.
