EXCLUSIVE: Fitness enthusiasts who regularly go for a run or hit the gym are being urged to take extra care as temperatures continue to soar across the UK10:20, 23 Jun 2026With the Met Office issuing a rare red warning for extreme heat across parts of England and Wales this week, experts have offered guidance on how to stay safe amid the soaring temperatures. The heat is expected to climb as high as 40°C in some areas this week. The warning covers London, parts of the Midlands, south-east Wales and southern England, and remains in force from 9am on Wednesday until 9pm on Thursday.‌Forecasters warn that the intense temperatures, combined with high humidity, could create perilous conditions and cause considerable disruption to everyday life, including significant delays and problems across transport networks.‌Those who regularly head out for a run or gym session are also being urged to take extra care, with one doctor cautioning against exercising during the hottest part of the day.‌Met Office warns: "People in the alert areas are advised to drink plenty of fluids and keep out of the sun, and avoid exercising between 11am and 3pm."Dr Hussain Ahmad, an experienced hospital doctor and consultant practitioner in the UK, commented on the advice: "Solar radiation peaks between 11am and 3pm, making surfaces like tarmac much hotter than the air, which increases your overall heat load.‌"As your body is already trying to keep cool by sweating and increasing the blood flow to your skin, adding exercise raises your core temperature even more quickly."During a heatwave, in hot or humid conditions, heat gain outpaces your body's ability to lose it, increasing the risk of heat exhaustion or, in severe cases, heatstroke."Dr Ahmad recommends swimming as the best form of exercise during a heatwave, as water helps the body shed heat effectively.‌However, for those who prefer running or cycling, he advises that it is "generally safer to do so before 10am"."Indoor strength training in an area with good airflow is a more practical alternative," he added.‌The doctor also suggests working out in shaded spots, keeping sessions brief and making sure you stay well hydrated throughout."Wear loose, light-coloured clothing and stop if you start to feel dizzy or unwell," he added, speaking via Click2Pharmacy.JD Gyms has also shared expert guidance on staying safe while training in the heat.Article continues belowTheir specialists urge gym-goers to stay consistently hydrated, shift training times where possible, dial down workout intensity, lengthen rest periods between sets and never skip their cool-down.They explain: "An effective cool-down is essential after exercising in extreme heat. Abruptly stopping exercise in hot conditions can increase feelings of dizziness, nausea and fatigue; therefore, UK gym-goers should aim to take five to ten minutes post-workout to gradually lower their heart rate and regulate internal temperatures through light movement and gentle stretching."