Training in Hot Weather: How to Stay Safe and Keep Moving
It's been hot this week here in the UK, and with temperatures sitting in the high 20s and low 30s for a while yet, many people are wondering whether they should be exercising at all.
The good news is that for most healthy adults, you can absolutely continue exercising during hot weather (unless your doctor or healthcare professional has advised otherwise).
The key is making a few sensible adjustments.
Your body is already working harder to regulate its temperature when it's warm. Add exercise into the mix and you'll likely notice your heart rate rises more quickly, workouts feel tougher, and recovery may take a little longer.
That doesn't mean you need to stop.
It simply means it's time to train smarter.
1. Choose Cooler Times of Day
If possible, aim to exercise early in the morning or later in the evening when temperatures are lower.
Not only will your workout feel more comfortable, but you'll place less strain on your body and reduce the risk of overheating.
If midday is your only option, look for shaded routes, air-conditioned spaces, or shorter sessions.
2. Hydrate Throughout the Day
Hydration starts long before your workout.
Rather than relying on one large drink before exercise, focus on drinking water consistently throughout the day.
Remember that thirst is often a sign you're already becoming dehydrated.
Keep a water bottle nearby and take regular sips before, during and after your workout.
3. Adjust Your Expectations
This is not the week to chase personal bests.
Hot weather naturally increases the effort required for exercise, so it's completely normal if your usual pace feels harder than expected.
Consider:
Walking instead of running
Reducing weights slightly
Taking longer rest periods
Shortening your workout
Consistency matters more than intensity.
4. Wear Appropriate Clothing
Light-coloured, breathable clothing can make a significant difference to comfort levels.
Choose fabrics designed to wick sweat away from the skin and avoid anything heavy or restrictive.
If you're exercising outdoors, don't forget sunscreen and a hat where appropriate.
5. Listen to Your Body
One of the most important skills in fitness is knowing when to push and when to pull back.
Pay attention to signs that your body may be struggling with the heat, including:
Dizziness
Nausea
Headaches
Excessive fatigue
Feeling unusually weak or unwell
If any of these occur, stop exercising, move somewhere cool, and hydrate.
The Bottom Line
Exercise is still one of the best things you can do for your health, strength and wellbeing—even during a heatwave.
You don't need to stop moving.
You just need to respect the conditions, make a few adjustments, and focus on consistency rather than perfection.
Remember: a modified workout is always better than no workout at all.
Stay safe, stay hydrated, and keep moving.