How to workout in hot weather


Image source: Supplement Centre
The heat is on!

The hot weather is here, and that could change your workout plan. If it’s a lot warmer than you are used to, you may well struggle to workout properly. So what to do?

Of course, you could skip a day. But where’s the fun in that?

You can still exercise, it’s just knowing what to do…

1. Stay hydrated

If you are off for a run, make sure you have some water with you at all times. If you are half way through a 5k jog and get thirsty, that last half is going to feel a lot longer.

When working out in a gym, you should have the same approach. Drink during and after a workout, and when thirsty throughout the rest of the day.

For better rehydration, drink milk. It is one of the best natural source of electrolytes, sodium, and potassium. This means that nice tasting protein shake has additional powers that you previously did not know! In fact, protein and carbs hydrate better together than they do separately when combined in a beverage.

The best way to check if you are hydrated, is to check your urine. Make sure it is clear.

2. Avoid the hottest part of the day

Us Brits always get a bit mythed when we go on holiday to countries such as Spain and everything closes around lunch time. But we also get annoyed when we come down with sunstroke half way through our trip.

Around midday, the sun is at its highest, and the day at its hottest. So just like a “local”, don’t workout at silly times. Get up early before the sun comes up, or workout late when it has gone to bed.

If this is impractical, you’ll have to workout indoors and stay on the weights. Which is probably what you wanted to do anyway, as cardio is as Spanish as a siesta yeah?

3. Have a sun buddy

Many of you will have a gym buddy. On days when it’s scorchio, make sure you keep one close.

If you are outdoors then they can help you if you begin to struggle, and no matter where you are, they can make sure you drink enough water.

4. Dress right

It’s always worth investing in clothing that wicks properly.

Sweat itself doesn’t cool your body, it is the evaporation of sweat that does. So give your body a chance. Of course you wouldn’t wear overalls, but make sure you are wearing something that is either high in natural composition (i.e. cotton, linen etc) or something that is specifically designed to help you evaporate sweat; like the “Climacool” t-shirts from Adidas.

Cheaper sportswear may well be fine for your standard workout, and you might want to encourage the extra sweat, like Bradleey Cooper does in Silver Linings Playbook does with his bin bag trick; but when the heat is on, don’t skimp on clothes.

The takeaway…

If it really is too hot to workout, then skip it. If you don’t want to skip it, then adapt. Find a way that works for you, but don’t push it too much, as though the sun is our greatest ally, it can also be our greatest foe.

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