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How To Beat The Heat – 5 Essential Must-do’s

24 April, 2018

As the temperatures rise in Dubai let’s keep motivated, hydrated and on-track with our health and wellness goals with these top 5 tips for beating the heat:
  1. Remember your why

Living #thesweatlife is so much more than improving your physical appearance and fitness levels. Moving each day in a way your body enjoys increases overall wellness, including mental and emotional  wellbeing. From managing stress levels, feeling happier, creating work/life harmony, human connection to mindfulness. Remember #thesweatlife is a lifestyle, not a quick fix, meaning we work through the challenges we face, temperature increase being one of them!
  1. Revisit your goals

What is your body craving right now? As the season changes often our needs change too. We change our eating habits from winter (soups, hot chocolate and hearty stews) to summer (salads, fresh juices and light bites) so why not adapt your exercise routine too? When you find what works for you in the summer heat, you’ll be more likely to do it consistently and reap the benefits, including increased energy and positivity.
  1. Hydrate 3 ways

Hydration is essential at all times of year; however, it is even more essential when the heat is up as we sweat a lot more.
As a recommendation;
1. Increase your daily amount from 2 litres a day to up to 3-5 litres a day, depending on your size and how much physical movement and sweating you do.
To get the most out of drinking water, it is recommended to sip water throughout the day, not ‘down it’ in one go – this can actually cause you more harm than good.
For the runners, hikers, explorers, outdoor climbers start wearing a camel pack* when you are training outdoors, continue to sip water during training too.
2. We lose electrolytes in our sweat, therefore adding an electrolyte tablet to 500ml of water a day will help you replace the excess you are losing by exercising in the heat. Helping prevent fluid retention and muscle cramping.
3. Enjoy fresh hydrating foods such as fruits and vegetables with each meal, here are my essential 5 to get you started:
  1. Cumber – water content 96.7%
  2. Iceberg lettuce – water content 95.6%
  3. Celery – water content 95.4%
  4. Tomatoes – water content 94.5%
  5. Strawberries – water content 91%
  6. Be smart with timings & locations

Be smart and choose to exercise at the coolest times of the day and in the coolest settings.
Getting up at 4am may seem like drastic action, however it can make a huge difference to outdoor training. Not only is it cooler, the sun is not beating down on you and you get to enjoy the sunrise.
Using the evenings has the advantage that it will always be getting cooler (rather than hotter in the mornings). Watch the sun-set or wait until the sun has gone down completely.
  1. Focus on your health not your PB’s

Keep your heart happy and taking the pace down a little or for less time – especially if it is your first time training in higher temperatures. Best way to do this is if running is your thing is to take along a friend and keep at a pace where you can still have a conversation!
Wear a heart rate monitor and check-in with your numbers – remember to listen to your body, it’s never wrong.

Heidi Jones is the catalyst of success in others. She enables people to become the best version of themselves through creating a community of inspiring individuals who collaboratively go above and beyond the ordinary to achieve longer – lasting, healthier and more fulfilled lives.

Heidi is an Advanced Integrative Health Coach (CHC), Certified International Health Coach (CIHC) and member of the International Association of Health Coaches (IAHC).

Follow her on Instagram @heidi_jones_coaching

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