5 Tips for Working Out in Hot Weather

2 min read

Summer? Is that you?! In true 2021 style, the weather has been just as unpredictable as it can be, but that’s not stopping us from getting outside and enjoying every last ray when we can. For many obvious (and not so obvious) reasons, our desire to workout can take a bit of a hit.

We've asked one of our Experts, Dottie from @dottiefitness, to give us her tips for helping you continue working on your goals, safely, comfortably and effectively when the sunshine puts his hat on!

1. Hydration is key, 24/7

Our bodies are amazing. With pre-installed heating and cooling systems, we don’t even need to think about switching anything on or turning anything off, it just happens automatically! Alongside the rise in weather temperature our bodies will use sweat and perspiration to cool us down, brilliant!

Unfortunately however, this does mean water supply is in high demand. Making sure you remain hydrated is key, especially when working out, not just whilst your training, but throughout the day too. As a rule of thumb you should generally try to consume the following: 2 litres daily, 3 litres on  training days, 4 litres on hot weather training days.

2. Level your expectations

When it comes to deciding what you’re going to do, perhaps striving for a PB (personal best) whether that be a heavy lift or a super fast run, is today, in 31’ heat the  best day for it? Probably not.

Hot days are the perfect opportunity to pull back and regain your focus on weaker areas. Think more about technique and form of exercise. Grab a lighter weight, go for higher reps. Generally you’ll be moving slower, so utilise that time effectively!

3. Increase your rest breaks and expect a higher heart rate overall

Yet another bodily response to higher temperatures is a higher heart rate. With  our bodies working just that little bit harder to keep us cool you may find your resting  heart increases.

We all know that exercise, of any kind, raises our bpm (beats per  minute) so it may be best for you to increase your rest periods in between exercises or  sets. If you’re heading out for a run, what usually feels like a comfortable pace may feel much much harder. Try pulling back on your pace to cater for this higher heart rate.

4. Dress appropriately!  

Why not give your body a helping hand in the cool-down process and dress appropriately? Sure, an air conditioning unit would be handy, but if you’re working out at  home or heading outside, not particularly practical!

I don’t necessarily mean bare all or  wear as little as possible either. In fact, my recommendations would be cotton fabric, loose fitting items of clothing, a baseball cap is also ideal to keep the sun out of your  eyes and prevent overheating.

5. Cool down slowly and effectively

Ever finished a workout, jumped straight in the shower and come out still sweating? Same. Take your time after finishing your workout to stretch, get out for some fresh air and lower your heart rate. Here is the perfect opportunity to replenish any lost fluids too.

Cooling down your body internally with some fresh cold water but then for the magic combo, cool it down externally. To do this, grab a flannel or small towel, run it under the cold tap and dab it on key surface points; back of the neck, wrists and inside  of elbows. Pro tip: Pop a rolled up wet towel in your freezer before your workout for the  ultimate cool down tool!