Training in hot weather – what to watch out for?

Casandra Greer
It takes approx. 4 minutes to read this article

Physical activity is very important, especially during the current home office. The problem is that we’ve just had a heat wave, and high temperatures and exercise don’t always go hand in hand. Be sure to read our article and you will learn how to workout during hot weather

Training in the heat – the risks

The most dangerous are the workouts outside during hot weather. High temperatures and exposure to the sun can have a very negative impact on our health. During high temperatures we sweat much more. When exertion is involved, we can be at risk of dehydration. The first symptom of dehydration is increased thirst. Failure to provide us with an adequate amount of water and electrolytes may result in cramps, vomiting and loss of consciousness


Yes, we are also at risk of this if we don’t approach the subject of training during the heat with caution. Symptoms of sunstroke include headaches and dizziness. A very dangerous symptom can be an increased heart rate or a very high temperature often leading to vomiting and loss of consciousness

How and when to train during hot weather?

The most important thing in this matter is moderation and measuring your strength with intentions. People who are completely healthy can allow themselves to train more intensively in the summer. Those who have problems with heart or efficiency should choose shorter activity. When is the best time to train during hot weather? The best time for physical activity during hot weather is in the morning – for example, until 11 a.m. If you prefer evening workouts, try to do them after 6 p.m. At these times temperatures drop and it is simply cooler. It is very important to keep your body well hydrated during workouts. Along with water, provide your body with electrolytes. Also remember to choose the right workout outfit – avoid dark colors and thick materials. Opt for light, airy sports sets in light colors. After your workout, on the other hand, try to cool down your body, for example by taking a cool shower

What kind of workout should I do in hot weather?

The best and most interesting workouts during hot weather will be all activities involving water. The most popular is the pool – cool water is something we like in the summer. The plus side is that it doesn’t feel like you’re exercising at all. You can also sign up for aqua aerobics, it’s a great alternative to regular aerobics and certainly won’t tire you out so much when it’s hot outside. However, if you do not like water and sitting in it, you can bet on biking or rollerblading. However, remember to protect your head, also from the sun. Also look for paths that are at least partly shaded. And take water with you! Many people who work out love strength training, but unfortunately only people who are 100% healthy can do this type of training in hot weather. If you know that you don’t have cardiovascular, respiratory or heart problems, you can easily do this type of workout in the heat.

Workout in an air conditioned room

This is also an alternative during hot weather. Many people just rely on fitness clubs and gyms with air conditioning. This increases the comfort of training, it is a fact. However, it is worth bearing in mind that air conditioning can make you cold. When you enter a cold gym from an ultra-warm place it is easy to get a thermal shock and get sick. After all, the temperature difference should not exceed six degrees – a greater difference is dangerous to your health.

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