Two women doing a lunge on the beach during the summer.

Summers Finally here! Here’s 5 Brilliant Ways To Keep Active In The Heat!

Jul 20, 2023

Summer has just arrived, which means sitting by the pool, BBQs and fun days out, however exercising in this hot weather can be challenging (I know i have already put off a few gym sessions due to the heat), but with the right precautions and a little bit of planning, you can stay safe and get the most out of your workouts. From staying hydrated to choosing the right time of day to exercise, there are plenty of ways to make sure you’re taking care of your body while still pushing yourself to achieve your fitness goals.

Stay hydrated

When you exercise, your body loses water through sweat, making it even more important to drink plenty of fluids. Water is the best choice for staying hydrated, but you can also opt for sports drinks or coconut water to replenish electrolytes lost during exercise. It’s important to drink fluids before, during, and after your workout to prevent dehydration and improve performance. Aim to drink at least eight glasses of water per day, and more if you’re exercising or spending time outdoors in the sun. You can also incorporate water-rich foods, such as watermelon and cucumbers, into your diet to stay hydrated.

Try water sports!

If you’re looking for a fun way to stay cool and hydrated, why not try water-based sports? Swimming, kayaking, and paddle boarding are all great ways to beat the heat while also getting in a great workout. These activities can help improve your cardiovascular health, build muscle strength, and reduce stress, all while enjoying the beautiful outdoors.

Water aerobics might be just what you need! This fun and refreshing form of exercise takes place in a pool, making it a great way to stay cool in the summer while also getting a great workout. Water aerobics can help improve your cardiovascular health, build muscle strength, and reduce stress, all while being gentle on your joints. Plus, being in the water can also help you feel weightless, making it a great option for those with injuries or chronic pain. So, grab your swimsuit and dive into a fun and hydrating workout with water aerobics!

Avoid peak sun times!

But beware of the sun! Exercising during peak sun hours can be dangerous, especially if you’re not used to the heat. To avoid the risk of heat exhaustion or sunburn, plan your workouts for early in the morning or later in the evening when the sun is not as intense. Morning workouts can help boost your metabolism and energy levels for the rest of the day, while evening workouts can help you wind down and relax before bed.

So, whether you’re hitting the gym, going for a run, or trying out a new water sport, don’t forget to stay hydrated! Your body will thank you for it.


Since seeing Louise (following an Achilles rupture repair), I have:

- Made it back onto tennis / squash courts to (tentatively!) celebrate 1 year anniversary of my surgery 
- Ran my fastest 10k at 43.57! 
- Ran 5k in 21:30 (vs pre-surgery PB of 20:18) 
- I increased my single leg calf lift to 59 kg (vs ~18 kg initially a few months ago) 
- I had a final appt with my consultant, who discharged me while congratulating me on a wonderful recovery

All the above is to illustrate that I'm absolutely delighted with the progress I have made since last summer when I couldn't do anything and the outlook seemed bleak. I'll be forever grateful for Louise’s guidance and support as I've navigated the long road back from my injury, and I appreciate the continued advice to help me prepare for more dynamic activity. Louise has been really fantastic and I couldn't have asked for better care.

Recovering from a full Achilles rupture. Started my work with Nina in feb and my progress has only been positive and upwards and I am almost at full speed again. Nina put me back together again almost from scratch. She is the best physio I have ever worked with and will again. Very knowledgable and very hard working. Can’t recommend enough.


What a great find! My orthopaedic surgeon recommended them and I can't rate Luigi, Gloria and the team more highly. Excellent service and very effective treatment- recovering nicely!


I am 84 years old, and have always been fit and healthy and exercised regularly. 3 years ago I underwent emergency surgery for peritonitis, and had a colonoscopy bag for 6 months and straight after surgery to reversal of the stoma. After this surgery I felt my legs very weak. To complete my drama, during the last summer I developed an abdominal hernia and had surgery for hernia repair. This made me even weaker specially at my legs. I have recovered but felt weak. I started my sessions at ALO Physiotherapy at the beginning of January, with the Vibra Machine combined with specific exercises. I have now recovered my body strength, particularly in the legs. I am now walking normally and without pain. I am delighted!


Great clinic with great people! I was so lucky to find this clinic and even more when I met Andre. He's a very talented therapist and a wonderful person who makes you feel comfortable every time. He helped me to resolve my back problems in few appointments and I will be always grateful to him! From my experience is the best clinic in London and I highly recommend them without any doubts!


One of the best physiotherapy centres in the world! The professionalism and knowledge of this centre amazed me.


I am so glad I found this clinic. Luigi has been amazing. After my 1st session I felt an improvement and now have ALOT more movement and significant reduction in pain. I couldn’t recommend this clinic & Luigi enough. So helpful and flexible whenever I have needed to amend appointments. Every one is fantastic. I will continue to come here for as long as I need.


Andre is the best physiotherapist I came across. As a dedicated martial arts practitioner, I regularly use his services. He has always managed to fix my various back and leg injuries. I would recommend Alo Physiotherapy to anyone who suffers from body pain.


Where do I begin? The journey has been too long with Andre Oliveira and ALO Clinic , as he helped me both physically and mentally to overcome an injury I had in both of my knees. A small injury , after following wrong treatment became chronic and I found myself unable to walk/stand/run and do the simplest things- the mental impact was worse. I was introduced to Andre by Eleftherios Pavlidis who runs Laertion in Athens. lefteris with his team were the first to accommodate the problem and told me what I need to do. As a Londoner, I was introduced to Andre and ALO Clinic, and the rest is history. Since February 2017 when I had the first session with Andre and he identified the biomechanic nature of the problem, along with the use of Tecar the results were visible after one month. Since then, along with personal effort and strengthening I did always guided by Andre, I the problem is restored and the pain is gone. I highly recommend ALO Physiotherapy Clinic , and Andre Oliveira for anyone who suffers from sport injuries , amateurs or professional top athletes.


Very professional staff and friendly environment. I felt a lot better after very first session. Appointment are easily available. I would definitely recommend this place


The care I received from ALO Physiotherapy was outstanding from the first session to the last. Sessions with Louise were informative as well as practical, allowing me to understand the context/logic behind treatment as well as tips to prevent future injuries. Louise was always readily available to answer my questions and the treatment process was collaborative rather than being prescriptive. Beyond the expertise of the team the quality of the equipment and facilities was incredibly high and aided my recovery significantly. I would recommend ALO Physiotherapy to anyone who requires physiotherapy treatment in the Marylebone area.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

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