15% off £25 OR 20% off £30


15% off £25 OR 20% off £30



🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

How to work out during the heatwave

exercise heat
Too hot for a run? Here’s how you can stay moving safely when the warm weather arrives...

Ready, sweat, go! How to work out during the heatwave

Being warm while you exercise can have some benefits. It’s why hot yoga is so popular! 

But it’s much easier to overexert yourself in hot weather and the effects can be seriously dangerous. 

As temperatures climb, it’s time to think about two things: staying safe and preparing for some seriously sweaty gym clothes.  

Skip to: What’s the danger? | Hot weather tips | The final say

Exercise in hot weather: What’s the danger?

You could become seriously dehydrated, which affects your ability to regulate your temperature and puts pressure on your heart.¹ You risk heat illness like heat exhaustion and heatstroke, which at worst can be life-threatening.  

It’s still possible to stay active during a heatwave, but you should always put your safety before your workout routine. However, there are some changes you can make to reduce your risk...  

Hot weather top tips


Switch your schedule 

Value your sleep? Sorry – staying cool might have to take priority. 

Work out at sunrise if you can, as it’s the coolest time of day. Sunset is good, too, though the residual heat from the day means it’s a little warmer than in the morning.  

Either way, avoid the warmest hours (usually between 11am and 3pm). If you’re exercising at night, let someone know where you’ll be, dress for visibility, and ditch the headphones so you can hear what’s going on around you. Even better, find a workout buddy.  

You might also want to switch up the type of exercise you do. Workouts like HIIT and circuits come in short bursts, allowing regular breaks for water and rest. 

Or try swimming indoors. Doesn't a dip sound perfect right now? 


Make friends with YouTube

Or Instagram. Or your online workout of choice. 

Basically, there’s a wealth of free indoor workouts you can follow to stay out of the heat, even if you don’t have a gym membership. 

Try searching for:  

  • The type of exercise (HIIT, weight training, or yoga, for example) 

  • The length or intensity  

  • The skill level  

Exercise in the coolest space you can, with a fan if possible, and keep plenty of water nearby.  


Don’t underestimate a walk

Just getting your steps in is a form of exercise. Take a slow stroll and enjoy the weather. And be sure to wear sunscreen (SPF 30 or more is ideal) and avoid the hottest hours of the day.² 

Pick somewhere with plenty of shade and bring lots of water (more than you think you’ll need). Even if it’s not your usual style, it’s a potentially safer way to stay active than high-intensity workouts.  


Take things gradually

Start with lighter exercise or work out more slowly than usual. After a few days, you may be able to increase slightly as you get used to the heat and understand your tolerance. But it’s not worth pushing the limits.  

Try not to see this as a step backwards. Record-breaking temperatures aren’t the time to focus on PBs! 

You should take longer rest periods, too – so it’s not all bad.  


Eat workout-friendly foods

Eat before you exercise, but leave plenty of time for digestion before you head out. This can be tricky if you’re going for an early-morning workout, but the right snack can help you stay energised when you need it most. 

In very hot weather our body sends more blood towards our skin so it can cool down. The body also doesn’t need as much energy to maintain its core temperature, so metabolism slows down a little. This is why you might lose your appetite when it’s hot outside.³ 

Fibre and complex carbohydrates (found in whole grains, wholemeal bread, and vegetables) are considered good for our energy levels because they take a long time to digest. They provide longer-lasting energy throughout the day and help prevent a “crash” later on.⁴

If your appetite won’t stretch to a full meal, something lighter, like some fruit or a protein shake, will help you stay fuelled for your workout. 


Dress for the heat

It’s natural to want to wear as little as possible in the heat. If a sports bra and shorts keep you cool, go for it! 

But light, loose layers also work. Instead of making you hotter, the right clothes can shade your skin from the heat.  

Look for sweat-wicking materials which don’t hold as much water weight. Instead of soaking into clothes, your sweat can evaporate away. Mesh panels offer an extra way for your skin to breathe, too.  

Loose clothes will reduce your risk of chafing and sweat rash. And wear a hat to shield your face, eyes, and head from the sun.  

Handpicked content: How to prevent chafing 


Stay hydrated...

The NHS says you should drink 6-8 cups or glasses (1.5-2 litres) of fluid a day.⁵ However, they recommend drinking at least 2 litres during a heatwave.⁶ 

Remember to drink enough before your workout, not just during. If you’re dehydrated when you start exercising, your heart needs to work harder to do its job.¹ 

A sports drink may help replace electrolytes if you’re doing long or intense activity. But water is fine, too!  

Food also makes up about 20% of our total hydration.⁷ So, add hydrating foods like fruit and veg to your meals. And who needs the excuse for an ice lolly?  


… and cool down properly

Don’t forget to round things off with some cool-down stretches. Then, grab a cold drink and head for somewhere shady or air-conditioned. 

If you want a shower, don’t go straight for the cold water! Start lukewarm and gradually bring the temperature down. 

Never jump straight into bodies of cold water like lakes or the sea, even if you feel hot. Even healthy adults and proficient swimmers can drown from their bodies going into shock. 

Once you’re home, switch on a fan and enjoy.  


Use sun protection

Sunscreen is for life, not just for hot days! 

It’s especially important to make sure you’re wearing an SPF of at least 30 and topping up every 2 hours (sooner if you’ve sweated a lot or used a towel).² It’s worth investing in a sweat-proof sunscreen if you’re exercising outdoors.  

Handpicked content: UVA, UVB, & SPF: What’s the difference? 


Check in with your body

Watch out for signs of heat illnesses like heatstroke and heat exhaustion. It’s easy to confuse them with signs of fatigue, like dizziness or muscle cramps, while you’re working out.  

Stop immediately if you feel ill and get yourself to a cool place. Keep drinking fluids and cool your body down with ice packs or splashes of water.  

Get urgent medical help if you don’t feel better after 30 minutes, as it could be an emergency.⁸ 

The final say

With a few adjustments, you can still get moving this summer. But follow all weather warnings and keep things gentle. 

Soaking up the sun? Read some more guides on sun safety below.


The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. 

Last updated: 22 June 2023  


Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.