You must be careful when walking in hot weather, so follow these guidelines and look after yourself.

Water
When walking in warm weather it is very important to take plenty of water with you.

The more overweight you are, the more you will sweat and it is vital that you keep your hydration level topped up.

Drink small amounts of water often, instead of gulping half a bottle at a time. Even if you don’t feel thirsty you should still have a drink at least every 15 minutes.
If you are very over weight and are walking for just half an hour in the heat you still need to drink plenty of water.For more info on types of water click here.

The older we get then the less we are aware of our thirsty feelings. If you know you don't drink enough water when walking then have a glass of water before you set off and have another when you get back home.

Remember that approx 68% of your body is made up of water. You only have to lose 2% of your body weight in fluids and you will start to feel hot and your heart rate increases.

Heat stroke and heat exhaustion potentially are very serious so if you get a headache or feel dizzy then stop walking immediately, have a rest, a drink and cool down.

One of the best ways of cooling down is to take a plant sprayer filled with water and use it to mist yourself and your T shirt, as the dampened fabric will keep you cooler for longer. It's fun and it works.
There’s no need to go mad and make the wet T shirt look, unless of course you want to! Just a gentle dampening will do and as the water evaporates it will cool you down.

Clothing

You can also buy neck Coolers (Cooler Bars) or Cobbers, which are neck chiefs filled with special gel or crystals that you soak in water for about 30 minutes before you go on your walk.
They absorb the water and you wear them next to your skin as you walk.
They work by cooling your neck and thus the blood flow to the brain and are a great help if you are obese and/or unused to walking in the heat.

A hat is essential and as the hole in the ozone layer gets wider you should also protect your eyes with sunglasses that block out UVA and UV rays.

Wear clothes that are light colored as this helps to reflect the sun’s heat.

Ideally wear a fabric that wicks away moisture from your skin to the outside of the material, where it will evaporate.

Women benefit from wearing sports bras made from wicking material, these help to relieve that sweaty bosom feeling.

Don’t wear tight clothing - go for a loose top and shorts, or light weight trousers and a cool long sleeved shirt to protect you even more from the sun's rays.

Time
Please try not to walk at the hottest part of the day around noon, try taking early morning walks or evening walks.

Lastly don’t forget your sunscreen wear SPF 15 or above.

Enjoy your walking.