You cannot have failed to notice that we are experiencing a bit of a weather event. It's summer and it's hot – so hot, in fact, that the UK Health Security Agency and the Met Office have issued a rare Level 3 (Amber) heat-health alert across much of England and Wales that is valid until Tuesday (19 July). And for Monday and Tuesday, for the first time ever, a Level 4 (Red) warning has been issued for most of central England.   

A Level 3 (Amber) heat-health alert is the second highest and forecasters are predicting the UK could face its hottest day ever next week, beating the 38.7C that was recorded at Cambridge Botanic Garden on July 25, 2019. A Level 4 (Red) alert means there is a "very likely" risk to life - triggering a declaration of a state of emergency.   

Runners are notoriously obdurate and tend to stick to their programmes whatever the weather but we should follow the general advice to stay hydrated and stay out of the sun during the hottest time of the day – bad news for those of us who normally train at lunchtime.

Excessive heat can cause dehydration, heat exhaustion or heat stroke and affects the ability to concentrate. This can lead to poor decision-making, and sluggish reactions, which can result in accidents and injuries. The last thing we want to do is to clog up A&E Departments that are already under extreme pressure dealing with the most vulnerable in society.

Most of us don't drink enough water generally, let alone when it's hot or when exercising. But how much is enough? The European Food Safety Authority (EFSA) recommends a minimum daily intake of two litres of fluids for women and 2.5 litres for men. As our bodies are up to 60% water it's vital to keep them topped up. After all, you wouldn't get very far in your car with nothing in the radiator! 

Don't forget that all non-alcoholic drinks count in that total and many foods can boost the hydration process, particularly 'wet' fruits like watermelon, strawberries, peaches and oranges plus many vegetables and salad products like cucumber, lettuce and celery. 

Practical advice is to drink up to 500ml in the hour before training and the same amount in the hour after – in addition to your normal consumption – plus around 500ml per hour while training if running for over an hour. This varies greatly among individuals and with different sessions but needs to be given serious consideration when the temperature rises beyond 20C, let alone 40C!

Obviously, some will be lucky enough to be able to retreat indoors to an air-conditioned gym for a treadmill session or cross-training but we can all vary the time of day we train; seek out a shady route; wear lightweight and light-coloured clothing, and avoid extremes of mileage and/or intensity for a few days without losing fitness. 

We could even just kick back, take a break, and enjoy this rare weather event. Hot and sunny summer weather – it'll never catch on!

Image by Birgl on Pixabay