Running sessions in hot weather – guidance for athletes and clubs

Regardless of a person’s activity level, high temperatures can have an impact on health – and for those taking part in sport, this can be a issue. Please read our recommendations to minimise the risk to all involved. 

If the Met Office has issued warnings regarding the temperature in your area, then coaches should pay particular attention to those warnings and cancellation or alternative, shorter sessions should be considered. 

Athletes should be encouraged to keep hydrated, and to stay in the shade between reps if they are to train in the hot weather. Please follow the below advice from Melanoma Fund UK.

Sunscreen

• Use an SPF30+ broad-spectrum product, paying special attention to your ears, nose and other areas which are prone to burning. 

• Apply a generous amount of sunscreen, which is a little more than you think, and take time to rub it in. 

• Reapply sunscreen every 2 hours, or more often if you are prone to excessive perspiration.

Protective clothing

• Always wear a hat. Your forehead, scalp and ears are vulnerable areas, so wear something with a legionnaire flap at the back or ideally a wide brim. 

• Caps and visors may not provide adequate sun protection to the lower face, ears and neck but can be used in combination with sunscreen. 

• When the day heats up, it is a natural impulse to remove clothing, which can mean exposing skin that has not been sun-protected, so re-apply sunscreen to these areas. 

Shade

• When not actively taking part, between reps, participants should seek shade. 

• Where there is insufficient natural or built shade, temporary shade structures should be provided, or participants are notified to bring their own, e.g. umbrellas. 

• Shade from buildings, trees and other structures can be used where possible, but be aware that the sun moves! 

Extreme heat 

Temperatures of 30°C and above are too hot for very physical activities, with risks of heatstroke and severe dehydration. Where possible, activities should be scheduled to minimize exposure to UV and extreme heat. 

• Warm-up activities should be limited in duration and intensity. 

• The duration of the activity should be reduced. 

• Rest breaks and opportunities to seek shade, rehydrate and reapply sunscreen should be increased. 

General sun sense

• Drink often and preferably water as this is the best way to hydrate. Keep a reusable bottle topped up and at hand. 

• Keep a light, damp towel at hand to cool off, and protect the neck, but remember to re-apply sunscreen afterwards. 

Heat-related illness

• Heat exhaustion symptoms include irritability, fatigue, dizziness, headache, nausea, or hot, red and dry skin. 

• Heatstroke can develop if heat exhaustion or heat stress is left untreated, but it can also occur suddenly and without warning. 

• Sweating is an essential means of cooling and once this stops there is a risk of developing heatstroke. 

The following steps to reduce body temperature should be taken at once: 

• Move the person to as cool a location as possible. 

• Sponge with cool, (not cold) water and, if available, place cold packs around the neck and in the armpits. 

• Place the person near a fan. 

• If the person shows signs of confusion or loses consciousness, place in the recovery position and follow the steps above. 

• In both cases, call for emergency medical assistance.