Drinking enough water when you train in the heat

When it's hot and you're training, you sweat more, and that water needs replacing. Getting it right helps you feel better during your session and recover afterwards.

How to stay hydrated

• Drink through the whole day, not just at the gym. A simple check: your pee should be a pale colour.
• Drink before, during and after exercise. Try to stay ahead of thirst rather than waiting until you're very thirsty.
• Bring a bottle and take regular sips between sets.
• After training, keep drinking to replace the water and salts you lost in sweat.
• Water is usually enough. For most gym sessions you don't need a sports drink, unless you're doing long, hard exercise.

Signs you're getting dehydrated

• feeling thirsty
• dark yellow, strong-smelling pee, or peeing less often than usual
• a headache or feeling dizzy
• feeling tired
• a dry mouth

If you notice these, stop, rest somewhere cool and drink some water.

Heat exhaustion: know the signs

Heat exhaustion can happen when you get too hot. Signs include a headache, dizziness, feeling sick, cramps, heavy sweating with pale, clammy skin, and being very thirsty.

If someone has these signs:

1. Move them somewhere cool.
2. Remove any clothing they don't need.
3. Give them plenty of water to drink.
4. Cool their skin with cool water and fan them.

They should start to feel better within about 30 minutes.

When it's an emergency

Heatstroke is a medical emergency. Get help immediately if someone is still unwell after 30 minutes of cooling down, resting and drinking, or if they have hot skin that isn't sweating, fast breathing, confusion, a fit, or they pass out.

Simple habits for hot days

• Wear light-coloured, loose clothing.
• Avoid very hard exercise at the hottest time of the day.
• Take it a little easier when it's very hot, and listen to your body.