Stay cool in the right kit: Here's what to wear when you're exercising in a heatwave (and the cooling fabric you need to know about)

Kit choice is as crucial on hot days as it is on cold ones. During a heatwave, when temperatures are higher than ever, it can be difficult knowing what to wear while you're exercising – particularly if you're heading outdoors for your workout.

What to wear when exercising in hot weather

Consider which fabrics work best for you

Look for a running tee with mesh panels to aid ventilation (but watch out for sunburn), while light-coloured clothing is better at reflecting heat, but some dark jerseys feature a textile called Coldblack that helps reflect the sun to prevent heat buildup.

Wicking is a term you’ll read a lot when it comes to technical fabrics, which aim to move or ‘wick’ sweat away from the skin to help it evaporate and then cool us down. This stands in contrast with more traditional materials such as cotton, which can become saturated and inhibit heat loss.

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An open weave mesh top does increase the chances of sunburn, however. Thankfully, there’s no clear evidence to suggest applying sunscreen blocks pores to prevent heat loss. Getting warm is preferable to sunburn either way.

Find out more about suitable boxer shorts for hot-weather exercise here.

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Remember a hat (or visor)

Another thing to consider is how to deflect the sun’s rays. If wearing a hat, aim to pick a lightly coloured one with venting – I often pick a visor for running, which allows heat exchange to occur and more air to move over the surface of the head.

• Best sun hats: Caps and wide brimmed hats for sun protection in the UK

Kepis, the French foreign legion-style caps, might help radiate heat away from head, neck and face. Despite the oft-cited claim that your head loses the most heat, research shows the head doesn’t actually account for that much.

Don't squint – grab some sunglasses

Sunglasses should stop the eyes straining and vented lens seen on sports eyewear will help prevent condensation if you’re exercising in the heat. 

Check out our round-up of the best hiking sunglasses here.

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