What lovely weather we are having. I hope you are enjoying it. Thank you to everyone who is attending my classes you are amazing. The rooms where I teach even though there is no air conditioning are quite cool, but you do need to be extra careful so here are some tips to staying safe.

1. Drink Water - exercising in hot weather increases our body temperature. Our bodies do have built-in cooling systems that help us adjust to heat. That's why we perspire. But this natural cooling system can fail if we're exposed to soaring temperatures for too long. The result may be heat exhaustion - that awful fatigue that makes you feel as if one more step could be your last - and even heat stroke.  To keep cool, make sure first of all that you're drinking plenty of water. Since our bodies are about 70% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. Normally I suggest 2 – 3 litres but on hot days you need to be drinking more. 

The human body is composed mostly of water and it requires water for all of its functions.  For the body to digest and eliminate, the body requires water.

Every time you drink coffee, soft drinks, fizzy drinks etc you are dehydrating your body. You cannot burn fat without water basically fat requires a molecule of water before it can be dispensed with so if you are not going to drink water you WON’T shed the fat. 

If you get dehydrated the body cannot flush the kidneys, liver or your colon.  That is why people get constipation, IBS etc.  It also allows the body to keep hold of the unhealthy toxins that it takes in that remains too long in the body and if it actually hasn’t got the water to get things moving and get it out the toxins get reabsorbed back into the bloodstream and those chemicals get circulated into every single organ in your body.

Water is essential for digesting and expelling everything you take in.  

2. Ease up - living in the UK we are used to working out in cooler climates so take it easy at first. Just accept the fact that you can't do what you normally do. You can still do what you want to do, your routine doesn't have to change, just take it a little easier.

3. Avoid the hottest part of the day - if you like running or walking rise early to catch the cool of the morning, or go out later in the evening. Avoid exercise from midday until late afternoon.

4. Wear light-coloured, lightweight clothing - dark colours absorb the heat, which can make you feel as if you're wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

5. Listen to your body - If you are feeling weakness, dizziness, light headed or nausea slow down or stop!!