5 Top Tips For Training In The Heat
As the temperature rises, so does the challenge of training effectively. Whether you’re running, lifting, or hitting a class, the summer heat can place extra demands on your body and it’s important to train smart to avoid burnout, fatigue or heat-related illness. Here’s how to stay safe, maintain performance, and make the most of your summer workouts:
Adjust Your Expectations
Training in hot weather means your body is working overtime. That means your usual pace, weights, or reps may feel harder — and that’s okay.
- Runners: Reduce your pace or shorten your route.
- Strength training: Increase your rest between sets to give your body time to recover.
Remember, the heat itself is an added stressor. You’re not losing fitness, you’re adapting to a more demanding environment.
Check the Forecast
Avoid heading out during peak heat and humidity.
- Train early in the morning or later in the evening when the sun is lower and conditions are cooler.
- Be mindful of humidity, Â high levels can make it feel significantly hotter and make sweating less effective.
Hydrate Smarter
Hydration is always key, but in the heat, it becomes essential.
- Drink water consistently throughout the day, not just during your workout.
- Add electrolytes to your routine — they support better energy levels, recovery, and help prevent cramps.
Dress for the Weather
Dark colours absorb heat, which can increase your body temperature faster.
- Opt for light-coloured, breathable fabrics to help your body regulate temperature.
Give Your Body Time
Acclimatising to heat can take several weeks.
- Be patient with your progress and kind to your body.
- Just because you’re slower or not lifting quite as heavy doesn’t mean you’re not working hard. Your body is adjusting and that’s part of the training process.
Don’t forget to enjoy it! Summer is a great time to spend more time outdoors and training can go hand in hand with this.
If you are interested in training this summer, please get in touch with us.
Our movement specialists design personalised training programmes tailored to your unique movement patterns, ensuring every exercise supports the way your body moves.