Summer is here, and so is the heat—but that doesn’t mean your fitness goals have to take a backseat!
We know how tough it can be to push through a workout when the sun is beating down. The heat adds stress to your body, but with the right strategies, you can stay active and keep making progress.
Why is it harder to train in the heat?
When the temperature rises, your body’s core temperature increases, making it work harder to regulate itself. Your heart pumps faster to deal with the added stress of the heat and movement. This extra effort can make your workouts feel even more challenging, so it’s important to take extra care in the summer months.
Before we dive into tips, keep in mind: If you have any specific health concerns, or if you’re new to working out in the heat, it’s a good idea to speak with your doctor first. And always listen to your body—if you feel unwell, stop your workout and cool down immediately. If symptoms persist or worsen, seek medical attention.
But if you’re good to go, here are six tips to help you stay cool and keep crushing your workouts this summer.
1. Wear the Right Clothing
Lightweight, breathable fabrics are your best friend in the heat. Look for materials like cotton or moisture-wicking fabrics that help with airflow and sweat evaporation. You don’t have to go bare-minimum, but wearing clothes that allow air to circulate can make a big difference. Always check the dress code at your gym or outdoor location to make sure you’re within the guidelines.
2. Manage the Sun
Direct sunlight can really crank up the heat. When possible, choose indoor workouts or find a shady spot. If that’s not an option, protect yourself with sunscreen, wear a hat to shield your face, and opt for light-colored clothing that won’t absorb the heat. Since you’ll be sweating, remember to reapply sunscreen regularly.
3. Enjoy the Breeze (and “Just Add Water”)
Air movement is crucial on hot days. Try to find a spot with natural breezes, or bring a fan to keep the air flowing. If you’re really feeling the heat, cool off with a garden hose or soak your hat in water. Keeping your body temperature regulated will make a huge difference in how you feel during and after your workout.
4. Train Around the Heat
The heat is most intense during midday, so check the weather forecast and plan your workouts for cooler times of the day, like early mornings or evenings. This simple shift in timing can help you feel more comfortable and give you the best chance to perform at your best.
5. Stay Hydrated
Hydration is key, especially in hot weather. Drink water regularly before, during, and after your workout to replenish lost fluids. For shorter workouts, sipping water as needed should be enough. For longer or more intense sessions, consider a hydration strategy to replace electrolytes as well. Sports drinks can help, but check the label for sugar content if you’re mindful of your nutrition goals.
6. Reduce Intensity as Needed
It’s okay to dial it back when it’s sweltering outside. If you’re feeling overwhelmed by the heat, take more breaks, rest often, or reduce the intensity of your workout. One hot session won’t derail your progress, so listen to your body and adjust as needed. For example, swap a high-intensity cardio workout for some heavy lifting with plenty of recovery time between sets. Or take a break from training and go for a swim—it’s still activity, and it’s cooling!
We Can Help!
Staying on track with your fitness goals in the summer heat is possible, but it’s important to have a training plan that adapts to the weather. An expert coach can guide you through the process, making sure your plan fits your needs, even when temperatures soar.
Ready to adjust your training for the summer? Click here to book a free consultation and learn how our expert coaches can help you stay fit, cool, and on track!