How to Train in Hot Weather?

Cold water, fitness at noon and other common mistakes that athletes make.

According to weather forecasts, in 2021 summer will be very hot. However, because of long self-isolation we want to spend as much time as we can outdoors and play sports in the fresh air. How to protect yourself from the negative consequences of training in the hot season? We spoke to a sports doctor, and now can answer all the questions about training in hot weather.

How Does Hot Weather Affect The Athlete’s Body?

How Does Hot Weather Affect The Athlete's Body?

When the temperature increases the mechanisms of thermoregulation start working more intensively; we start sweating, arterial pressure increases, the pulse quickens and blood thickens, as there is intense fluid loss. It triggers recovery mechanisms, and with a high load it can negatively affect the cardiovascular system.

What’s The Best Way to Exercise in Hot Weather?

In hot weather, training is not recommended. You certainly shouldn’t train when the sun is at its zenith (from about 11:00 to 16:00). At least we recommend to replace your training with less intense one. It can be yoga or stretching. The best option in the hot summer is to train early in the morning or in the afternoon. Anyway, do not forget about the hat.

What's The Best Way to Exercise in Hot Weather?

Should I Drink While Exercising?

Don’t force yourself to drink much more than you can. You should drink when you want to. During exercise your body loses fluid, so lost fluids should be replenished in order to prevent dehydration. It is best to replenish the water balance at least every 15 minutes. During exercise it is recommended to drink 1.5 – 2 times more water than you usually drink. You can add salt tablets or isotonics to make up for the loss of water-electrolyte balance.

Should I Drink While Exercising?

How to Recover from Sports in Hot Weather?

How to Recover from Sports in Hot Weather?

First, you need to replenish lost body fluids. Secondly, make up for the loss of trace elements with food and supplements. After such loads, a cold shower is also recommended.

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The main mistake that athletes make is drinking cold water. It can harm the body and cause inflammation of the lymph nodes, the formation of diseases such as pharyngitis and laryngitis. You should also avoid drafts and air conditioners. Despite the recommendation to take cold showers, you should be careful: gradually build up the duration and intensity, starting with 1-2 minutes.


    • Hi! There are some basic steps to prevent heat-related illnesses, injuries during training in hot weather:
      • Drink plenty of fluids even if you don’t feel thirsty.
      • Schedule outdoor training carefully, when the temperature is cooler.
      • Exercise in the location where you can stay in the shade.
      • Wear sunscreen.
      • Pace your training. Start activities slow and pick up the pace gradually.
      • Wear loose, lightweight, light-colored clothing.

    • Running in hot weather is additional stress for your organism and can pose dangers to runners. Particularly dangerous is racing in hot, humid summer conditions. It can very easily cause dehydration and overheating, which can lead to muscle cramps, excessive sweating, headaches, nausea, tiredness, and dizziness. If you want to run in hot weather, I would recommend doing it at least in the evening without direct exposure to sun.

    • Train in hot weather too. There are plenty of tips for training and running in the heat in this article. If you can only train in the cool times, I’d suggest adding some sauna training to your routine as well to prep for running in the heat.


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