Tips for Training in Warm Weather

Your training schedule shouldn’t stop when the weather changes, the only way to get consistent results is to keep training all year round. However, there are some things you should do to alter your training routine and protect yourself when working out in the heat. In this article, we take a look at some tips for training in the hot weather. 

Take it inside

When the weather really heats up, the best option is to take your training inside, if you can do this. Many athletes change up their routines and start visiting an air-conditioned gym in the very hot weather. This will ensure you don’t overheat, get sunburned or become dehydrated. However, this might not be an option for you; if that’s the case, then these other tips should help you when training in the heat. 

Change your training times

Avoid going out in the middle of the day when the sun is at its strongest, and the temperature is high. Instead, get up early to train when the weather is cooler or train in the evening before the sun goes down. These will be the coolest parts of the day and can help you avoid over-exhaustion but still gain the benefits of training outdoors. Test out what works best for you; many athletes find training in the morning beneficial as it doesn’t impact their sleep like training at night. In addition, the mornings are lighter, so getting up earlier becomes much easier in the summer.

Wear sun cream

If you are training outside in the sun, you need to make sure your skin is protected. Choose a high-quality sun cream with a good SPF. You should also pick a sun cream that’s sweat resistant and won’t sting your eyes or become ineffective if you get hot and begin to sweat. Whenever you’re using sun cream, always read the instructions carefully and remember to reapply regularly and according to the recommendations on the sun cream.

Cover up 

Covering up is another way to stay protected from the sun when training outdoors. Thin workout clothing that covers your body will provide some protection from sunburn. A hat is also a good idea to help protect your scalp and your face from the sun. Be careful wearing anything that’s sheer or has holes, as you could still get sunburnt through the material and may need to wear sun cream as well.

Stay hydrated 

Staying hydrated when exercising outdoors in hot weather is vital; it will help with your performance and recovery and prevent you from becoming unwell. Sports drinks with electrolytes are great for hot weather exercise; they replace the water and electrolytes your body loses when you sweat, keeping you hydrated and healthy. Always ensure you have enough water with you for your training session. You may need to increase the amount of fluid you intake during the warm weather by buying a larger water bottle or a hydration pack with a larger capacity. 

Take regular breaks

Overheating can become a problem when exercising in hot weather. One way to prevent this is to take regular breaks to allow your temperature to come back down and your body to rest. Working out in hot weather requires more energy, so having frequent breaks shouldn't impact your performance too much. Having breaks outdoors can also be enjoyed as part of your training, although your session may take longer.

Take care when training in hot weather; if you ever feel unwell, you should stop and sit down in the shade. Always ensure you have enough water, sports drinks and even a snack with you for longer training sessions. If you want to avoid the sun altogether, consider taking your training sessions indoors at a gym. Many gyms around the country have air conditioning and a good range of exercise equipment to help you maintain your fitness level throughout the hot weather. If the weather becomes too hot and unbearable, don’t attempt to exercise outdoors, especially in the hottest parts of the day. Wake up early and do some training in your home when it's cool. By following these tips, you can keep yourself safe and maintain your desired level of fitness throughout the year.