Posted on June 28, 2023 by Kate Halsall

With scorching temperatures and high humidity, training in the heat can be hard! The body has to work harder because the conditions are tougher. Combine this with your body’s core temperature increasing, putting you at risk of heat exhaustion – we know it can be tempting to hit the beer gardens instead of doing a gym or training session. But the hot sun doesn’t have to ruin your training. Here are our 3 top tips for training in the heat.

Listen To Your Body

Signs and symptoms of heat related illness include fatigue, discomfort, lightheadedness, cessation of sweating, disorientation and nausea. If you find this is happening whilst exercising in the heat, stop exercising and find a cool environment as quickly as possible.

Drink The Right Fluids

Drinking during hot-weather workouts will help your sweating system do its job better! Remaining hydrated has a significant effect on your body’s ability to regulate its temperature. Unfortunately, you cannot simply drink as much water as your body can take. We’ve previously written about Hyponatremia, so be sure to familiarise yourself with the best ways to see if you are dehydrated or not. The use of isotonic sports drinks can help to hydrate and also re-balance electrolytes lost via sweat, mitigating the risk of muscle cramps.

Dress To Sweat

Wear loose fitting, light-coloured fabrics that are not cotton so that they allow sweat to evaporate and dry quickly – it’ll help your body to breathe and cool itself naturally through evaporation. Also, if you’re training outside, think about a cap or light scarf to protect the head and shade the face, and wear sunglasses with UV protection.

If the summer heat proves to be too much of a challenge for your standard workout, break it up into multiple smaller workouts at the beginning and end of the day. There’s no excuses if you’re prepared!

Have fun and stay safe – this summer!