Sussex Performance Centre

How To Workout In A Heatwave

The dos and don’ts of exercising outdoors in the hot weather

A heatwave doesn’t have to interfere with your fitness regime, but make sure you exercise safely in high temperatures. Here are his dos and don’ts of a hot-weather workout.

Do: Forget your PB

Exercising in hot weather puts extra strain on the body, so it’s really important to know your limits, and play close attention to your body. If at any time you feel lightheaded, it’s best to stop training or significantly reduce the intensity until you’re feeling better. It’s also really important to remember that the heat will affect your workout, so don’t push yourself too hard, and take regular breaks so that your body can cool down.

Don’t: Train during the hottest part of the day

It’s far cooler at dawn and dusk than it is during the middle of the afternoon, with higher levels of humidity.. An early morning or evening workout is therefore always a better option in the hot weather. Working out in the morning can also set you up for the day and leave you feeling energised, so really it is win-win.

Do: Choose your kit wisely

Opt for breathable, lightweight, and light-coloured workout attire that permits sweat to evaporate, so that you can cool down effectively. Not only will these types of materials help you stay cooler during your workout, but they can help you avoid skin irritation, breakouts, or heat rashes. It’s also vitally important to wear a hat when working out in the heat. 

Don’t: Forget to hydrate

Guidelines state that you should be drinking between six and eight glasses of water each day, which equates to around two litres. In the summer months, try to up this to around 10 glasses to ensure you’re properly hydrating your body, especially if you’re working out. If you’re doing moderate exercise for less than an hour, water should be fine to ensure you do not become dehydrated, but anything more intense will require an isotonic sports drinks to guarantee you’re replenishing your body properly. It’s also a good idea to carry a cloth which you can dampen to cool your head and neck.

Do: Switch up your workout

Swap your long run for interval training or circuits. This type of training will allow you more rest, so that your body can cool down and you can take on extra water. If possible, try to work out in shaded areas, which will offer you more protection from the sun and take the edge off the heat and humidity.”

Don’t: Forget SPF 

Obvious but so many people forget when training outside! Protecting your exposed skin from the sun’s harmful rays is extremely important to ensure that you don’t burn.


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