Working Out Safely in Hot Weather

Chill Factor Drinks Bottle Review (4)

Unless you’ve been living underneath a rock, you’ll know that the UK has been hit by a heatwave. Whether it’s a heatwave or this is just going to be our summer this year… I’m undecided. Either way we can all agree that it’s hot!

I don’t know about you, but when it’s hot I really struggle with my performance. I suffer terribly from hayfever which brings on my asthma, plus my body just doesn’t want to work in the heat! So I have to adapt my workout for the summer by following the below tips.

Chill Factor Drinks Bottle Review (5)

Drink It Up

You should be sipping liquids throughout  any workout, however when it’s warm we sweat more which means our body loses even more water and you’re at risk of dehydration. You need to replace the water you lose. I always drink water throughout the day regardless of working out or not but if you aren’t a big fan flavoured waters are a great alternative – as long as you choose the right ones. Many flavoured waters are packed full of sweeteners and sugars. Waters such as Nuva* are perfect as they contain no sugar, no sweeteners, no calories and no preservatives so you get all the benefits of water but just with a more yummier taste! Plus it’s Whole 30 compliant… which is always great! I love the Melon and Jasmine one … so refreshing, especially after a workout! (You can grab Nuva in Boots and Wholefoods stores)

Take It Outside

Sometimes all you want to do is be outside in the sun, not stuck in a gym sweating it out. So as long as it’s not too warm why not head to your local park and take part in a bootcamp class or just take a run with a friend. Just make sure you avoid the hottest part of the day.

Cool Pool

I’ve recently started to include swimming into my workout regime and I love it! As a huge hayfever sufferer I’ve been unable to workout outside so have instead cooled off in the local pool. I go right after work when there aren’t too many screaming children splashing around.

Cute Clothes

Another excuse for some retail therapy… make sure you workout in light-colour, lightweight clothing. People tend to buy black workout clothes which are not ideal for working out in heat as black absorbs heat which will make you feel even warmer. Heavy tight-fitting clothes will heat you up so make sure you have lots of light and airy workout clothes to wear!

Take It Easy

When it’s really warm, such as the 30c temperatures we’ve been having it’s not advisable to plan a punishing workout. Accept that you probably won’t be able to do what your normally do. Take it easy to begin with and as your body begins to adapt to the heat you can up the pace.

What are your tips for working out in the heat? What precautions do you take?


  1. Rinica

    Just the post I needed, I’ve been running for a long time now and even I struggled in the 30 degree weather last week. At one point I felt like I was going to pass out last week. I’ve stripped back on the layers and as you mention drink plenty of water. I tell you what helped so much though…rehydration tablets. I drink over 2l of water daily but i found it just wasn’t enough but rehydration tablets gave me such a boost and stopped post workout headaches! 🙂 xx

    Liked by 1 person

  2. Melissa

    I have that annoying hayfever-induced asthma problem too! Such a pain. And I go all itchy with it as well. I make sure I take antihistamines before any exercise at this time of year. I think swimming might be the way to go in this weather definitely.

    Liked by 1 person

  3. mtwireland

    I always prefer training on the track in the heat. Half of the track usually has shade from the stands so it’s not too bad.
    Doing trail running can be horrible, especially next to rivers. There are too many flies!

    Liked by 1 person

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