When the sun is shining, it’s tempting to take your workout outdoors—but hot weather can bring challenges. From dehydration to heat exhaustion, it’s important to approach summer exercise with care. Fortunately, with the right strategies, you can stay cool, hydrated, and on track with your fitness goals. Here’s how to make the most of your workouts without letting the heat take over.
Hydrate, hydrate, hydrate
Proper hydration is your first line of defence against the heat. Start by drinking 500-600 ml of water at least an hour before your workout. During exercise, sip 200-300 ml every 10-20 minutes to keep your body replenished, especially during intense sessions. After your workout, restore your fluids with 500-700 ml of water or an electrolyte-rich drink to replace what you’ve lost and maintain your energy levels.
Choose the right time of day
Timing your workout is crucial when temperatures rise. The hottest part of the day typically falls between 11 AM and 3 PM, so aim to exercise early in the morning or later in the evening when it’s cooler. Not only will this make your workout more comfortable, but it also helps reduce the risk of heat-related illnesses.
Wear lightweight, breathable clothing
Your workout gear plays a big role in how your body handles the heat. Opt for lightweight, moisture-wicking fabrics that keep sweat off your skin and help you cool down efficiently. Light-coloured clothing is ideal as it reflects the sun’s rays instead of absorbing them. Don’t forget accessories like a ventilated hat, sunglasses, and sunscreen to protect yourself during outdoor workouts.
Adjust your workout intensity
In hot weather, your body has to work harder to regulate its temperature, so consider lowering the intensity of your workouts. Start with a slower pace to let your body adapt to the heat. On particularly hot days, shorten your workout duration or incorporate more frequent breaks in shaded or cooler areas. It’s okay to slow down—staying safe is the priority.
Seek out shaded and cooler environments
Exercising in a cool, shaded spot can make your workout more bearable on sweltering days. Whether you choose a tree-lined park, a gym, or your living room, finding the right environment is key to staying comfortable. On hot days, I recommend using my Adrian James fitness apps in a shaded area or indoors to keep your workouts safe and effective.
Recognise the signs of heat-related illness
Staying aware of your body’s signals is crucial, especially in hot weather. If you experience muscle cramps, weakness, dizziness, or nausea, these could be signs of heat-related illness. Heat exhaustion and heat stroke are serious conditions—stop your workout immediately, move to a cooler place, hydrate, and seek medical attention if needed. Listening to your body can prevent these issues before they escalate.
Fuel your body with the right foods
What you eat can greatly impact your ability to handle the heat. Focus on hydrating foods like fruits and vegetables, which help keep you refreshed and energised. Avoid heavy, greasy meals before your workout, as they can make you feel sluggish and increase your body’s workload. The right fuel will help you stay comfortable and perform your best, even in hot conditions.
Exercising in hot weather doesn’t have to be daunting if you take the proper precautions. By staying hydrated, dressing appropriately, adjusting your workout routine, and listening to your body, you can safely continue your fitness journey even on the hottest days. Remember, the key is to stay cool, stay safe, and enjoy your workouts regardless of the temperature outside.
