Training in the Heat: 6 Safety Tips for Training in Summer

The sun is beating down and you want to keep moving and stay fit, but you're worried about training in the heat.

How do you keep working toward your training goals as the temperature soars?

Below are six tips for training in the heat….

But first, here’s why it’s tougher to train when it’s hot: Heat adds more stress to the body

With warmer weather, your body’s core temperature increases, and it has to work harder to regulate it. Your heart has to pump faster to deal with the stress of the temperature and your movement.

I know, as if the working out wasn’t challenging enough by itself!

Remember, if you feel unwell at any time when training in the heat, step out of the sun (and the session) and get to the shade.

Wear the right clothing when training in the heat

Make sure you’re wearing lightweight, breathable clothes that encourage airflow.

Modest people might not want to go with a bare-minimum approach, but others will find it helpful to take off as much clothing as possible, so invested in some performance wicking workout gear can help hugely.

Manage the sun

Direct sunlight can really heat things up, so shady spots are perfect. But if they aren’t available, make sure you wear sun cream to your sessions, protect your head with a hat if needed, and wear light colours that don’t absorb as much heat. If you sweat a lot, be sure to reapply sun cream as needed.

Enjoy the breeze

Air movement is your friend when it’s hot. Try to find breezy spots to help you stay cool as you train.

Train around the heat

Check the forecast, see when it’s supposed to be coolest, and plan your workout for that time – yes, this might mean getting up early and training before the rest of the world wakes up!

Stay hydrated

You’re going to sweat, so you need to take in some fluid to replace what you lose. Make sure you have water available and sip as needed before, during, and after the workout.

As for sports drinks, they’re an option, but they usually contain a lot of sugar, and aren't necessary for workouts lasting less than 60 minutes.

Reduce intensity as needed

If it feels like you’re training in an oven, it’s fine to slow down, rest more often or take breaks. Remember, one workout isn’t going to make or break your summer results. All activity counts, even if it’s means not doing the workout at your usual 100%.

As we head further into July and August, I am sure we are going to get some more really hot spells, so start implementing these tips now, so that they are ingrained into your memory bank for later in the summer.

If you find yourself struggling with the heat or have any concerns, our coaching team is here to support you.

Reach out to us and we'd love to help give you advice on the best type of training for you and your goals at this time of year.