Hot weather workouts - drinking water

Last Updated on March 25, 2024

Exercising outside in hot weather can feel much harder than working out in the cooler months. However this is no reason to shun outdoor workouts when it’s hot outside.

By taking a few special measures you can ensure you have a safe, enjoyable and highly productive workout even when the temperature soars.

Water and Humidity

In hot weather we need more water. This seems a simple statement but the fact is most people do not drink enough when the sun comes out.

The hot weather increases the temperature of your body and you sweat. This perspiration is your body’s way of cooling down. When the sweat evaporates, your skin cools.

However, sweating is not so effective when the temperature gets too high. If the weather is humid, this makes it even harder on the body because your sweat cannot evaporate. This is one of the main reasons hot weather workouts feel so hard.

When exercising in hot weather, you need to replace the water lost through sweat by drinking. Try to have a drink of water every 15 minutes or so in the hot weather.

For runs or workouts lasting less than 45 minutes you could get away without drinking on the go, but replace your water immediately afterwards.

For longer workouts in very hot weather, it is also a good idea to replace the electrolytes that are lost in your sweat. This means sports drinks can be handy or for an even better choice, coconut water.

You could also make your own mineral drink by mixing water with some lemon juice and a small pinch of natural sea salt.

Clothing and Accessories

Your clothing should be loose and light in the hot weather to allow the sweat to evaporate from your skin easily.  Also remember to wear sunscreen on any exposed skin.

For hot weather workouts, vests and shorts seem ideal items of clothing, although for days with strong UV rays beating down it can be a better idea to cover your skin with long sleeves and cropped jogging bottoms.

As long as they are made from very thin, loose material you should still keep cool and you will also protect your skin.

Your clothes fabric should be light and allow seat to evaporate easily, so no thick weave materials. Try to choose fabric that wicks away moisture.

A baseball cap or visor is ideal for keeping the sun off your face and out your eyes when the sun is directly overhead, and don’t forget sports sunglasses for eye protection.

Getting Acclimatised

Studies have shown that you get used to the hot weather after a couple of weeks. So if the hot spell is on-going, you should find it easier to cope with after your body has become used to the temperature.

You will sweat sooner once you are acclimatised as your body helps itself to cool down more quickly.

Try to exercise first thing in the morning or later at night to avoid the hottest part of the day. An ideal time is just before sunset, when the sun is going down and is less powerful, but you still have light.

Remember to take it easier in the hot weather. Don’t try to push yourself as hard as when enjoying cold weather workouts.

Heat Exhaustion and Heat Stoke

If you are too hot while exercising you could end up with heat exhaustion. If you don’t act right away, heat exhaustion could end up leading to heat stroke, which can be life-threatening.

Signs of impending heat exhaustion include cramps in the stomach or sometimes in the arms or legs. You should stop exercising straight away and drink cool water and rest in a shaded, cool area.

If possible, run some water on your hands and inner wrists as this can help to cool your body down.

Sometimes simply resting can be enough to stop the cramps progressing to heat exhaustion. However, if you are too hot you could end up with this debilitating condition.

Warning signs of heat exhaustion and heat stroke

The warning signs of heat exhaustion are: muscle cramps, headache, nausea, dizziness, changes in the pulse to become rapid or weaker. Your skin could also feel clammy. Stop exercising as soon as you feel any negative signs, such as headache, dizziness or cramping.

If you can’t cool down immediately, you are at risk of heat stroke. The symptoms of this serious condition are: high body temperature, rapid breathing, lack of sweating, nausea or vomiting, strong and rapid pulse, severe headache, confusion, rigid or limp muscles.

To cool down as fast as possible, remove clothing and rest in a cool area or air conditioned room, place ice packs on the body, especially the head, neck, forearms and wrists, armpits and groin.

Spray water on the face and use a fan to encourage evaporation.

Exercising outdoors is one of life’s great pleasures and the hot weather should not stop you enjoying a great workout. You just need to take it easier, dress appropriately and keep hydrated.

The same heat care rules apply if you are exercising indoors in an environment that is too hot for comfort. The air con might be broken or sometimes the gym is just too hot for heavy cardio workouts.

This is often a problem is the cardio equipment is in the same room as the weight machines. If this happens, make sure you keep hydrated, wear appropriate clothing, ease up slightly and take regular breaks.

With a bit of extra care, you can enjoy a great hot weather workout, whatever the thermometer says.

What do you think?

Have you been enjoying outdoor workouts this summer?

What is your favourite clothing for working out in the heat?

Do you have a preferred drink for keeping hydrated while exercising in hot weather?

Do you often find the gym too hot for comfortable cardio workouts?

Do you have any more tips for hot weather workouts? Let us know in the comments.