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Exercising Safely During a Heatwave
A heatwave doesn't have to put your workouts on hold. Whilst hotter temperatures can make training more challenging, a few simple changes to your routine can help you stay on track. Whether you're hitting the weights, smashing a cardio session or jumping into one of our fitness classes, it's important to stay hydrated, train smart and listen to your body.
Follow these top tips to exercise safely in hot weather and keep moving towards your fitness goals throughout the summer.
Maintain steady hydration
When it comes to exercising during the heat, it’s essential to stay hydrated. When temperatures rise, the body naturally loses fluid at a much faster rate through sweat, and if these fluids aren’t replaced, it can quickly lead to reduced performance, increased fatigue and a higher risk of dehydration and heatstroke.
Throughout your training session, aim to drink small amounts of water regularly rather than consuming large amounts at once, as this will help to maintain a steady level of hydration without causing discomfort during movement. In hotter conditions or during longer, more intense sessions, it’s useful to have an electrolyte-based drink, which helps replace essential minerals and supports normal muscle and nerve function.
Adjust training times
Timing your workout can significantly affect how your body handles heat. Shifting your training slightly outside of the warmest hours can improve overall comfort, support better performance, and make recovery easier. In many cases, even a small adjustment in timing can make a noticeable difference to how manageable a workout feels during a heatwave.
Reduce workout intensity
One of the simplest ways to safely train when temperatures soar is to reduce the intensity of workouts. When it’s hot, our bodies work harder to regulate internal temperature, which can increase fatigue and place additional strain on the cardiovascular system. As a result, workouts that would normally feel manageable may become significantly more demanding.
When temperatures begin to rise, you should reduce the intensity of their workouts by lowering weight limits, reducing reps, and limiting cardio. Instead of working on the intensity of your workout, focus on maintaining controlled movements, consistent pacing, and proper form. This allows you to continue progressing while reducing the risk of overheating.
Extend rest periods between sets
In hot conditions, the body takes longer to recover between sets due to increased cardiovascular strain and elevated core temperature. Increasing rest periods can help ensure performance remains stable throughout the workout, while also reducing the risk of excessive fatigue, overheating or heatstroke.
Taking slightly longer breaks between sets allows the body to regulate internal temperature more effectively and maintain training quality.
Never skip the cool-down
An effective cool-down is essential after exercising in extreme heat. Abruptly stopping exercise in hot conditions can increase feelings of dizziness, nausea and fatigue. You should aim to take five to ten minutes post-workout to gradually lower their heart rate and regulate internal temperatures through light movement and gentle stretching.
Remember, training during a heatwave is all about working smarter, not harder. Staying on top of your hydration, adjusting your workout times and giving your body the recovery it needs can help you to continue making progress, even when temperatures soar.
By making a few simple changes and paying attention to how your body feels, you can enjoy safe summer workouts and keep pushing towards your goals, whatever the weather!