Britain's heatwaves: Why looking after your body is about more than staying cool - what to consider?

It’s been hot! With the UK experiencing multiple heatwaves this summer and temperatures climbing well into the 30s, it's no surprise that many people have been asking the same question:

"Should I still be exercising?"

It's an important question. The recent hot weather has placed increasing pressure on NHS services, particularly for older adults and those with long-term health conditions, while prolonged periods of heat have been linked to thousands of excess deaths across England and Wales this year. More details here: https://www.metoffice.gov.uk/about-us/news-and-media/media-centre/weather-and-climate-news/2026/more-than-2700-excess-deaths-estimated-in-england-and-wales-during-may-and-june-heatwaves

At Lifemadesimple Physiotherapy & Wellbeing, our answer isn't to stop moving altogether. Instead, it's about moving smarter. Perhaps easier said than done in the heat, however, let’s look at a few scenarios. 

Heat can change how your body works

When temperatures rise, your body usually compensates and works much harder to keep itself cool. As examples, your heart pumps faster and you sweat more. Also, your body diverts blood towards the skin to help release heat.

These are all natural processes; however, all of this means there is less reserve available for exercise and everyday physical activity. This can be why even a walk that normally feels easy can suddenly leave you feeling tired, breathless or lightheaded. That afternoon snooze (if you can get one!) might be more frequent and last longer. 

Dehydration affects more than performance

Most people know dehydration can make us thirsty. What many don't realise is that even mild dehydration can affect:

• Muscle function

• Joint lubrication

• Concentration

• Balance

• Reaction times

• Recovery after exercise

Perhaps all the things we normally take for granted. 

For those living with arthritis, recovering from injury or managing persistent pain, dehydration can make symptoms feel noticeably worse.

Should you exercise during a heatwave?

If you are fit and able, absolutely; however, you may need to adjust how and when you exercise and planning ahead is important. 

Rather than trying to complete your usual (as examples) lunchtime run or afternoon tennis match, consider:

• Walking or exercising early in the morning

• Choosing the evening once temperatures begin to fall

• Reducing the intensity of your workout

• Taking more frequent breaks

• Drinking water regularly before, during and after activity

Remember, maintaining some movement is almost always better than doing nothing at all. A gentle walk, Pilates session or mobility exercises performed safely can often be more beneficial than pushing yourself through an intense workout in extreme heat.

The NHS also advises avoiding strenuous activity during the hottest part of the day (typically between 11am and 3pm), staying well hydrated and keeping as cool as possible during periods of very hot weather.

Heat can increase the risk of injury

Fatigue, perhaps caused by the heat, affects the way we move. When we're tired or dehydrated, our muscles react more slowly, our balance becomes less accurate, and our concentration begins to fall.

This can increase the likelihood of:

• Trips and falls

• Muscle strains

• Sporting injuries

• Poor lifting technique

• Flare-ups of existing pain

As always, listening to your body isn't a sign of weakness; it's one of the smartest ways to stay active for the long term.

Recovery becomes even more important

During hot weather, your body needs extra time to recover. That means paying closer attention to your day ahead and to the following, as examples: 

• Hydration

• Nutritious meals

• Quality sleep

• Gentle stretching

• Allowing enough recovery between harder sessions

If you've recently had surgery or are working through a rehabilitation programme, these factors become even more important. Recovery doesn't only happen during your physiotherapy appointment; it happens every hour between appointments too.

Don't forget your mental wellbeing

Extended periods of hot weather don't just affect us physically. An important point is that many people find that they sleep less well during heatwaves, feel more irritable or experience reduced energy and motivation. Poor sleep alone can influence pain levels, mood and recovery.

If you're finding the heat difficult, remember that it's perfectly acceptable to adapt your routine. Perhaps today isn't the day for a five-mile jog. Maybe it's the perfect day for a gentle walk in the shade, some stretching indoors or simply allowing yourself time to recover.

Looking after your health means recognising what your body needs, not what your fitness watch tells you to achieve.

A holistic approach to summer health

At Lifemadesimple Physiotherapy & Wellbeing, we believe that good health is never about one point in isolation. Movement, nutrition, hydration, sleep and mental wellbeing all work together. As you might expect, looking after one helps support the others.

This summer (and don’t forget we are only in July), instead of focusing on doing more, perhaps the goal should simply be doing what's right for your body. Remember that health isn't measured by how hard you push yourself, it's measured by how well you look after yourself.

Contact Us 

We hope that the notes above are interesting and it is good to consider all aspects of wellbeing this summer. If you're struggling with pain, recovering from injury or unsure how to stay active safely during the warmer months, we'd be delighted to help you create an overall plan that's right for your needs.

If you are interested in our services feel free to call us on 07309 272 555 or email Physio@Lifemadesimple.co.uk. Life Made Simple - expert physiotherapy in Guildford and Surrey.