5 tips you need to know before exercising in the heat

·2-min read
Photo credit: Mikolette - Getty Images
Photo credit: Mikolette - Getty Images

The summer weather brings with it many benefits, but when it comes to exercise it's hard to be quite as thrilled by the addition of torturous heat to an already sweaty workout - particularly as more of us are exercising outside now than ever before.

But, we all know that it's worth persevering, despite the trickier temperatures. We sought out top personal trainer Bianca Errigo to give us her advice for exercising safely in the hot weather, when it's particularly important that we listen to our bodies and adjust our exercise routine accordingly.


If you are going to be exercising outside then plan your route or location and make sure there will be shade at points. Avoid caffeine before; in the heat we need to retain water and caffeine is a diuretic so should be avoided at these times. Also, pick your outfit wisely; lightweight and breathable material is perfect for these summer sessions, as well as hats. And don’t forget the suncream.

Take a cold shower beforehand

Before your workout even begins you may want to take a cold shower. Once you finish your shower, ignore the hairdryer and opt for wet hair to help you to stay cool during your workout.


Take a full bottle of water (at least 750ml an hour is needed) and if you’re planning on a longer session (anything over 45mins) think sports drinks and rehydration sachets.

Make sure you hydrate properly beforehand, too, by drinking at regular intervals in the run-up to your workout, and ensure you keep sipping throughout the day afterwards as well.

Photo credit: Matthew Leete - Getty Images
Photo credit: Matthew Leete - Getty Images

Time of day

The coolest time of the day is dawn. Although evenings are better than a lunchtime session in extreme heat, to get the air at its least humid you want to be up and at it first thing. You'll also get the benefit of all those endorphins you can take with you for the rest of day.

Know when to stop

Listen to your body. If it feels like you’re pushing yourself too far, don’t be afraid to stop.

Think about having longer rest periods in between sets or exercises to allow your body the cool-down time it needs during these conditions, and make sure you do a proper stretch after your workout to help your body and muscles de-heat slowly.

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