Summer is the ideal season to train outdoors. Whether you run, cycle, walk, play padel or finish an intense session: longer days and pleasant evenings make it tempting to move more.
Exercising in high temperatures still brings extra challenges. Your body has to work harder to cool itself, so you tire faster and the risk of dehydration, lost performance and overheating rises. A few simple adjustments keep you training safely on hot days.
Why is exercising in the heat harder?
During effort your body produces heat. To keep temperature under control it sheds that heat through sweating and increased blood flow to the skin.
In hot weather this cooling system is extra loaded. Your heart works harder, you lose more fluid and electrolytes in sweat, and less blood remains available for your muscles. Heart rate rises faster, a session feels heavier and performance drops.
From about 25°C you often already notice that your body has to work harder. Above 30°C the load increases further and extra caution is advised.
The most common heat-related complaints
Heat cramps are painful muscle cramps, usually in the calves, hamstrings or abdominal muscles. They come from fluid loss plus a lack of electrolytes. Stop exercising for a while, drink water or a sports drink, and gently stretch the muscle.
In heat exhaustion the body is depleted by excessive fluid and salt loss. Typical symptoms are dizziness, nausea, headache, extreme fatigue, paleness, a rapid heart rate and heavy sweating. Stop immediately, find a cool place and drink. If symptoms persist, contact a doctor.
Heat stroke is a medical emergency: body temperature rises above 40°C, with confusion, disorientation, a hot dry skin and loss of consciousness. Call 112 immediately and try to cool the person down.
7 tips for training safely in the heat
- Pick the right moment: train early morning or later in the evening, avoid 11:00–16:00.
- Drink before, during and after (400–600 ml of water 1–2 hours before, then a few sips every 15–20 minutes).
- Adjust intensity: deliberately lower your pace or training load.
- Wear light, breathable kit, a cap, sunglasses and sunscreen.
- Give your body time to adapt: acclimatisation takes about 10 to 14 days.
- Listen to your body and never ignore warning signs.
- Choose your environment wisely: shade, water, woodland rather than large stretches of asphalt.
Extra caution is needed for children, older people, people with cardiovascular disease, people on certain medication (diuretics, beta blockers) and athletes who are ill or not fully recovered.
At Movenda we coach recreational and competitive athletes on injury prevention, rehab and performance. Unsure whether your programme fits the heat? Our physiotherapists and performance coaches are happy to help.
In short
- Pick the right time of day
- Drink enough
- Wear light, breathable clothing
- Adjust training intensity
- Build effort gradually
- Listen to your body's signals