Your holiday is yours to enjoy in whatever way feels best – I’ll never tell you that you should or shouldn’t work out when you’re away. It’s your time, so you should spend it doing things you enjoy or that relax you.
Either way, if you’re only off for a few weeks, it’s very unlikely you’ll reverse your progress, so don’t stress. If you’ve been training hard in the lead up, there is no problem in taking this time to rest and recoup, coming back fresh and firing on all cylinders.
That said, you may find that you’ve got extra energy if you’re used to exercising and aren’t getting enough movement in. So if you do feel the urge to get a bit of exercise in, a swim, hike, or even a few minutes of activity outside are all great alternatives.
Some people love to do a full workout each and every day, no matter what. Personally, I take it as it comes. if I’m somewhere with good facilities, I might do a few half-hour sessions – but only because I enjoy them. If I’m somewhere where it makes more sense to focus on relaxing, then that’s all the excuse for a break that I need.
Whatever you decide, if you’re working out poolside or just in the UK heat, there are a few things to keep in mind to make sure you’re looking after yourself.
We’re well into the summer now, and that means hot weather at home and abroad. We all love a bit of sun, but it doesn’t always love our bodies back, so here are some top tips to remember.
Note: The UK Met Office has issued a red extreme heat warning for parts of England next week, meaning there is a risk to life as temperatures could hit 40C. The risk of illness and death is not just limited to vulnerable people and "may occur among the fit and healthy and not just high-risk groups". Please take care when working out, and going about your normal routine over the next few days.
It’s tempting to start the day with a Bloody Mary when you’re away (feel free!), but if you do – put off working out until the next day. On top of lower energy levels, none of us are at our sharpest after a few cocktails, which means the risk of injury is higher, especially if using weights or doing a HIIT session.
You don’t want to be googling the Spanish word for ‘bench press’ in hospital when you’re trying to explain to the doctor what happened (it’s ‘press de banca’, btw).
When we sweat, we lose water, not fat. So if fat loss is your goal, there’s no point trying to make things hotter by ramping up the heating or waiting until the middle of the day before going for a run. All that will happen is you’ll expend fewer calories (because you can’t work as hard) and put yourself at risk of heat stroke.
At the same time, the solution to summer heat isn’t to drink as much water as possible. That can lead to a condition called hyponatremia (having too little sodium in your body) which can be incredibly dangerous. Drink water regularly – before and after exercise – but be careful not to overdo it.
It’s a good idea to dial down intensity levels in the heat, especially with any cardio in direct sunlight. Our bodies just aren’t built to push themselves that hard in higher temperatures.
Lastly, keep in mind that heat doesn’t just affect your own workout. If you’re used to going for a run with your fluffy best friend, remember that it’s uncomfortable for them too. Dogs can’t self-regulate their temperatures as easily as us, and might get heat stroke in weather as low as 20 degrees, so leave them at home if you’re heading out for a run at the height of summer.
And that’s it! A few tips to help you make sure you’re putting your health first when temperatures rise, so you can focus on making the very most of the weather.
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