Training in hot weather is doable, but you need to adjust intensity, hydration, and timing to avoid overheating or heat illness. As I mentioned in one of my social media posts, it is important to keep in mind the following when you train:
- Train during the coolest parts of the day — early morning or late evening. Do not go for long runs between 10am and 4pm as the heat is usually at its maximum.
- Reduce intensity at first. Your body usually needs 1–2 weeks to adapt to heat. Pilates and yoga can be a choice over HIIT, weights or intense cardio.
- Hydrate before, during, and after training. If you’re sweating heavily please use electrolytes.
- Wear light-colored, breathable clothing.
- Slow down or stop when you feel that your heart rate is too high. Pace and heart rate often drift upward in heat.
- Use shade, fans, or indoor sessions when temperatures are extreme.
- Stop immediately if you get dizzy, nauseous, confused, develop chills/goosebumps, or stop sweating.
If you venture outside for a training session please remember:
- Below 20°C: is usually manageable for most people.
- 20–28°C: performance starts to drop; you need to hydrate more. Pace and intensity should be lower.
- 28–35°C: high strain on the body; shorten your training and do low intensity workouts.
- Above 35°C: consider indoor training or very easy sessions only.
Humidity matters a lot too — 28°C humid can feel harder than 35°C dry.
For strength training:
- Longer rest periods help.
- Expect reduced performance.
- Indoor gyms with airflow are much safer.
For running/cycling:
- Heart rate rises faster in heat, so your best option is doing these activities in the gym.
- Effort-based pacing works better than chasing normal pace numbers.
I hope you are going to be safe and train wisely in the hot weather.
You are very welcome to send me pictures of you training and let me know how you feel. My social media is mikisgym on all the platforms.
Until next time, stay hydrated and never give up on your dreams.
MB
