How To Work Out In The Heat

Work Out In The Heat

Summer time and holidays are great motivators to ramp up your fitness routine. It’s the time of year most of us want to show off our fitness progress. Not only that, but the weather is much better for getting some exercise in the sun.

While getting your dose of vitamin D whilst you work out is great for your health, there are precautions you need to take. Headaches, cramps, nausea, exhaustion and heatstroke are all risks in higher temperatures. These issues become more likely when you are raising you are raising your body temperature through exercise.

With a little forward thinking, you can maximise your workout and minimise any risks to exercising in warmer weather. Your body works harder the warmer it is, so you can potentially burn far more calories per workout. Just take care of yourself in the process!




As you’ll know from your tougher workouts, one way the body cools itself down is through sweat. In order to keep this function as effective as possible, give your body the water it needs. Take extra water out with you and sip it throughout your workout. If your body can’t sweat as much as it needs to, you’ll soon find yourself overheated and feeling unwell.

Wear Cool Clothes


And no, we don’t just mean the stylish designs on the MyProtein gear! Clothes that are designed to keep as little heat in as possible are perfect for your workouts. Light coloured cotton vests and breathable bottoms are ideal.

You often hear of people trying quick fixes by dressing extra warm to burn more calories. But, as with all quick fixes, this is a bad idea. You’re better off equipping your body to complete your planned workout, rather than risking passing out half way through.

Build it up


While the sun can put us in a great mood and make us feel invincible, you should actually tone down your workout for the first few sessions in a hotter temperature. Listen to your body and build up as slowly as you feel is necessary. If you’re used to running 10km in 50 minutes around your local area, try dropping your pace to complete 8km in that time.

If it felt easy, build it to 9km next time, and 10km the time after if you still feel comfortable. You can always do a few rounds of jumping jacks and burpees once you get in a cooler place at home if you feel like you haven’t achieved enough.

summer squats

Check Humidity as well as Temperature


We often don’t think of humidity as a big of a risk as temperature when exercising. However, high humidity levels prevent your sweat evaporating as quickly. This in turn keeps more heat in the body. If humidity is also high, make sure you take a towel out with you and be extra cautious.

Accept Help


If you feel unwell after exercising in the heat, drink plenty of fluids and get inside to let your body cool down. If you still feel well after half an hour, take medical advice.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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