A heatwave is headed to the UK, with parts of the country predicted to be hotter than Marbella, Ibiza and Tenerife. With temperatures likely to soar to 28C, what does this mean for your exercise regime? If you’re tempted to ditch the workouts and head to the nearest beer garden or park instead – or just flop on the sofa with a fan on full blast – we don’t blame you. But if you are keen to keep active, it’s wise to consider how the heat might affect things, and what adjustments you could make in order to stay as comfortable and safe as possible… 1. Exercise early in the morning It tends to be a lot cooler early or late in the day. Omar Mansour, fitness coach and ambassador for audio fitness app WithU, says: “The heat can be really difficult to deal with, so switching your schedule around and making time for your workout in the morning is a good idea. “Whether it’s getting outside before the heat gets into the day, or getting into the gym ahead of the heat and the rush, avoiding workouts in higher temperatures can keep you comfortable, but on track.” 2. Do a home workout Steered away from home workouts now pandemic restrictions have lifted? When it’s mega hot outside, exercising in a cool room at home might make sense – plus you can jump straight into a refreshing shower afterwards. “You don’t always have to go to the gym to get your pump on. With increased temperatures and gyms becoming busier, home workouts are a sure-fire way of prioritising your fitness,” says Mansour. 3. Be a hydration hero Staying hydrated is always important during exercise – but even more so when the sun heats up, when you could be at greater risk of dehydration symptoms, heat exhaustion and heat stroke. “Keeping hydrated during workouts in the heat will help your body do its job, by sweating in order to keep you cool,” says David Wiener, training specialist at AI-based fitness and lifestyle coaching app Freeletics. He suggests thinking about drinking water throughout your workout to “maintain your blood volume levels. This allows you to train and perform better due to the amount of oxygen being pumped around the body.” 4. Switch it up Intense cardio may not always be suitable in the heat, but if you still want the benefits of moving your body – switch things up. “Working out doesn’t always mean working up a massive sweat, and prioritising your mental health is equally as important as prioritising your physical health,” says Mansour. “There are a range of workouts, including yoga, stretching, barre and mindfulness, that allow you to prioritise your physical and mental health without overheating.” 5. Take the pressure off Wiener says it’s OK to make workouts “shorter and slower” when temperatures ramp up. Even with a 15-minute HIIT session, you’ll still be making those gains. 6. Go for cooling kit Fitness clothing needs to be adapted to the time of year – and when the heat is on, it’s all about maximising your ability to stay cool. Wiener advises opting for “breathable, lightweight and light-coloured workout attire that permits sweat to evaporate”. This will also help keep skin irritation and heat rashes at bay, he adds. “It’s also vitally important to wear a hat,” says Wiener – and don’t forget to protect your eyes if you’re out in the sun. 7. Call it quits if it gets too much It really is OK to call it a day early if you need to. As Wiener says: “Be sure to listen to your body. If you start to feel extremely tired, lightheaded, disorientated, or nauseous, you should stop exercising, grab some water and find somewhere cool to sit.” Speak to your GP if you have concerns about any of these symptoms.

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For a man handed a lifeline in Formula One – with an illustrious Red Bull-shaped reward beckoning down the line – it has not quite been the statement return Daniel Ricciardo envisaged back in July. What did that look like? Top-10 finishes with AlphaTauri, perhaps with a memorable overtake or two evoking the Ricciardo of old back onto the grid. But it has in fact been the complete opposite: the only return has been his return to inactivity. Two races in and a hand injury sustained in practice in Zandvoort, north Holland, back in August has seen the affable Australian feature only on the sidelines again. A seesaw seven weeks have followed: while on one hand confirmation of a seat on the grid in 2024 was, rather peculiarly, confirmed in his absence in Japan, his deputy Liam Lawson caught the eye with a string of impressive performances, including a team-best result of ninth in Singapore. So as Ricciardo struts back into the paddock this weekend in Austin, the broken bone in his hand healed, the pressure is firmly on the 34-year-old’s shoulders at his home from home. Affection works hand in hand with Ricciardo and the United States: he loves America, Americans love him. Last year, weeks after his McLaren exit was announced, the sport’s most cheerful character arrived at the Circuit of the Americas (COTA) on horseback, kitted out in full cowboy apparel. Given his injury hiatus, you’d think no such extravagant entries will be repeated this year. But what he has got back in his hands, as opposed to 12 months ago, is his Formula One destiny. Perhaps fortuitously, too. When Ricciardo left Red Bull for pastures new at the end of 2018, his aspiration was that the grass was greener. Now five years on he is back at Christian Horner’s team, first as a reserve and now at the sister team. A second bite alongside Max Verstappen is what he truly craves. And he has made no secret of that. “Daniel is viewing AlphaTauri… he firmly wants to be pitching for that 2025 Red Bull seat,” said Horner back in July. “That is his goal and objective and, by going to AlphaTauri, I think he sees that as his best route of stating his case for 2025.” And with talk of Sergio Perez’s seat being under threat at Red Bull amid his struggles, there is a feasible route back to the top-table for Ricciardo. Red Bull chief Helmut Marko has already hinted the Mexican’s future seemingly lies away from Red Bull: most probably in a year, perhaps even as early as before next season. But before heading off any top contenders outside the Red Bull mothership, the Australian first has to prove his worth amid the in-house competition. Given Nyck de Vries’s rapid promotion to a seat after just one race last year, Lawson can feel hard done by that his impressive five-race showing – 13th, 11th, 9th, 11th, 17th – in this year’s slowest car hasn’t landed him a seat in 2024. So Ricciardo needs to better Lawson’s two points in the final five races of this season. He also needs to get the better of his teammate, Yuki Tsunoda, who has earned just three 10th-place finishes in 17 races this year. That is the minimum. But back stateside, it is the on-track magic and overtaking propensity of near-enough 10 years ago which will catapult him into Red Bull’s second seat conversation. That will be the key, as opposed to any off-track endeavours or kind words with sponsors. F1 world champion of 1997, Jacques Villeneuve, is quoted as saying this week: “I would ask kids who want to be drivers today – do you want it out of passion or because you want to be like Daniel Ricciardo, smiling in commercials?” While a tad harsh – best to smile than frown, no? – it does point to a school of thought that Ricciardo’s charisma is now a bigger pull than his talent. For any driver of any age, that is the ultimate insult. All of them are fundamentally in F1 to race, to scrap for every point and to jockey for every position. Even Ricciardo, who has endured the worst two years of his career since his anomaly of a win at Monza in 2021, remains adamant his world-class skillset is still present. His ambitions, so told to The Independentin July, remain the highest of highs: race wins and even a world championship. But Ricciardo must grasp the opportunity simply having a seat in this 20-driver sport gives and it starts with the cut-and-thrust of the sprint weekend at COTA. Nobody is expecting wins or podiums in the slowest car. But what people do expect is progress – and glimpses of the man of yesteryear. Read More What is a sprint race in F1 and how does new qualifying shootout work? What time is qualifying at the US Grand Prix on Friday? Sergio Perez addresses Red Bull future McLaren confirm first female driver in development programme Daniel Ricciardo to make F1 return at US Grand Prix Netflix reveal star line-up for F1 Drive to Survive vs Full Swing golf match

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