Training in the Heat

With the warmer months in full swing, it’s the perfect time to enjoy outdoor workouts, soak up some Vitamin D, and stay active. But with higher temperatures and increased humidity, it’s crucial to approach your training correctly!

Exercising in the heat places more STRESS on your body, which means hydration, timing, and awareness become just as important as your reps and sets!

🔥 7 Smart Tips for Hot Weather Training

1. Train Early or Late ✅

Aim to work out in the cooler parts of the day - usually before 9 a.m. or after 6 p.m. Avoid midday sessions when the sun is strongest and the heat can quickly impact performance!

2. Hydration = Performance ✅

Drink plenty of water throughout the day, not just during your workout. If you’re sweating heavily or training longer than 45 minutes, add electrolytes to help prevent cramping and fatigue.

3. Dress for the Heat ✅

Choose light-coloured, breathable fabrics. A hat and sunglasses can help keep you cool and protect you from sun exposure. Avoid cotton, which holds onto sweat and heats you up.

4. Ease Into It ✅

Your body needs time to adapt to higher temperatures. GRADUALLY increase your intensity or duration over a few sessions, and don’t expect to hit personal bests during heat waves.

5. Cool Down Intentionally ✅

After training, take time to cool down! Get out of the sun, sip cold water, and stretch in the shade! Consider a cold shower post-workout to bring your body temperature down.

6. Know the Warning Signs ✅

If you feel dizzy, lightheaded, nauseous, or excessively fatigued..STOP! These can be signs of heat exhaustion or dehydration. Listen to your body and don’t push through discomfort.

7. Be Flexible with Your Plan ✅

It’s okay to modify your workout! Move indoors, shorten the duration, or swap a run for a lower-impact workout! CONSISTENCY matters more than intensity during extreme heat!

The bottom line is... You DO NOT have to skip workouts just because its hot! BUT you do need to be smart about how and when you train!

If you have any questions on HOW to adjust workouts, water intake or even nutrition during the summer months, REPLY to this email and we can help you!

Speak Soon,

Team EMA