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How to Train During the Heat Wave

Children Playing with Garden HoseLondon has been experiencing something it’s not used to this year: a proper summer! While here in the UK, summer usually means the odd day of sunshine interspersed with days which are roughly the same temperature as October, and ‘April’ showers which stretch well into August, this year things are a little different.

You’d think this would be a good thing for sports enthusiasts, and true, it’s great not having games or training called off because of a waterlogged pitch. But in 30 degree heat, playing sports and exercising can be pretty tough going. We hope that with these tips you’ll be back out on the field in no time.

When it’s hot, it’s easy to laze your days away, but unless you keep in shape, returning to sport will be a huge shock to your system. When it comes to fitness, you have to use it, or lose it!

The best way to stay in shape is to play sevens.

Although many of us look forward to the end of the 15s season for some well needed time off, sevens is a great way to stay in shape over the summer.

Even an odd competition here and there can keep you motivated to train in the summer months so pre-season isn’t a killer. Below are our top tips to get you through it.

Our Top Tips

Stay hydrated: It’s important to drink plenty of water before, during, and after a summer workout. Whether you’re playing rugby, football, rounders or heading out for a jog in the sunshine, your body will keep you cool by sweating, and it needs water to do this!

Avoid the hottest part of the day: If you can move your training session from the afternoon to early in the morning or after about 6pm, do it! There’s no point making yourself uncomfortable if you don’t have to.

Dress the part: Your winter rugby kit might help you look the part, but a long-sleeved polo or rugby shirt is the last thing you want to wear in a heat wave. Invest in a few shirts in breathable, sweat-wicking fabrics, to help you keep cool, dry and comfortable. These tees by Nike are plain, useful for any kind of exercise and available for under £20 at ActivInstinct.

Take things slow: Even though it can be hard to hold back when you get really into a workout or game, you can’t work yourself as hard in extreme heat; your body just can’t cope. Once you’ve had a few sessions, your body will start to acclimatize but until then, keep things relaxed. Run a little slower than you normally would and you’ll be able to work out for longer.

Replenish your salts: When you sweat, you’re not just losing water, but electrolytes too. Try a sports drink, or read this article on how to make your own, healthy, electrolyte-replenishing beverage.

Spray everyone down: If you’ve got access to a hose pipe or sprinkler and you’re playing a team game, spraying each other down at half time is the perfect way to cool off and a great laugh too. It sounds a bit Zoolanderish, but it is a great way to stay cool and the kids love it as well.

This is a sponsored article.

About Ellaine

Ellaine is the founder of FRN and author of "Mini and Youth Rugby: Complete Guide for Coaches and Parents" (published October 2015). She has been playing rugby union for over 10 years in the UK and the US for teams including Oxford University Blues, London Wasps, Henley, NOVA, and GWU. She has recently developed a love for rugby 7s and has played on several international rugby 7s teams. She also enjoys playing touch rugby and regularly plays for the FRN Mixed Touch Rugby team. She is passionate about helping others develop a love for rugby. View all posts by Ellaine

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