Training in the Heat: 10 Smart Tips for Working Out During Hot Weather
Summer training can feel like a double-edged sword. On one hand, the longer days and open skies invite us to get outside and move. On the other, intense heat can quickly turn a normal workout into a draining - or even dangerous - experience. The key to navigating summer workouts is not avoiding them, but adapting your approach with intention and awareness. Whether you're a seasoned athlete or someone just trying to stay consistent, understanding how heat affects your performance and physiology is essential to maintaining both safety and progress.
Whether you’re training for strength, endurance, or general well-being, here are 10 essential strategies to help you move smarter, safer, and more mindfully when the temperature rises.
1. Train Early (or Late) ☀️
Avoid peak sun hours (12pm–4pm) when the heat, UV index, and humidity are at their highest. The coolest and most forgiving times of the day are usually before 9am or after 7pm. Not only will you avoid direct exposure to the sun, but your cardiovascular system will also have a much easier time regulating temperature. A morning session can help set the tone for the rest of your day - boosting endorphins, sharpening your focus, and increasing your overall energy levels. Evening workouts, meanwhile, allow you to decompress and reflect, with the added benefit of lower temperatures.
At Louis Fabre Coaching, the private studio is fully air-conditioned and climate-controlled, ensuring optimal comfort all year round. Whether it’s 30°C outside or pouring rain, you can train in calm, focused conditions - without compromise.
2. Adapt the Intensity
Heat naturally elevates your heart rate, perceived exertion, and overall fatigue. That means your usual “moderate” workout might feel like a high-intensity session when done at 32°C. This isn’t a sign of weakness—just basic physiology. Rather than pushing yourself to match your usual numbers or pace, adjust expectations. Dial down your intensity by 10–20%, prioritize movement quality over quantity, and focus on what your body is telling you in real time.
Consider this an opportunity to sharpen your technique, work on control, and become more efficient in your movements. This kind of mindful adaptation builds body awareness - something that often gets overlooked in “all or nothing” approaches. Progress doesn’t always mean doing more. Sometimes, it means doing things better. Training through the summer with a calmer, more attuned mindset not only keeps you safe but strengthens your foundation for the months to come.
3. Hydrate Like an Athlete
Hydration is not just about drinking water—it’s about maintaining the right fluid and electrolyte balance before, during, and after your workouts. In the heat, you lose more than water when you sweat: sodium, potassium, and magnesium are all depleted. Start hydrating well before your session (at least 500ml 1–2 hours before), and sip small amounts regularly during the workout, especially if it exceeds 30–40 minutes. After training, aim for 1–1.5 liters depending on your sweat loss and duration of effort.
4. Know the Signs of Overheating
Dizziness, nausea, cramps, confusion, an unusually elevated heart rate, or chills despite the heat are all warning signs of heat exhaustion—or worse, heat stroke. If any of these symptoms appear, stop immediately, get out of the sun, hydrate, and cool your body with shade, airflow, or water. Heat illnesses can escalate fast and are not something to “power through.”
Learning to recognize and respect your body’s distress signals is part of training with intelligence. There is no badge of honor in pushing to the point of danger. The best athletes and coaches build longevity not through bravado, but through self-awareness. In the summer, your recovery window is narrower, and your margin for error is smaller. Don’t wait until it’s too late to adjust. Prevention is always smarter than correction.
5. Dress Light, Move Light
Your clothing can be your ally—or your enemy—in the heat. Opt for light-colored, loose-fitting garments made from technical fabrics that wick moisture and allow air circulation. Avoid heavy cotton, which traps sweat and heat. Some sportswear brands now offer UV-protective fabrics and ventilation-focused designs tailored for hot weather training.
6. Reduce Exposure
If you're training outdoors, be strategic about your location. Parks with tree cover, shaded paths, or even partially covered sports grounds offer a better alternative to baking under direct sunlight. Urban environments tend to trap heat - especially around concrete, asphalt, or glass - so try to avoid those zones when possible. For those training at home or in studios, ensure proper airflow with fans or open windows, or consider sessions in air-conditioned spaces if needed.
7. Switch Up the Modality
The heat gives you the perfect excuse to shake up your usual training plan. Replace long, heavy lifting sessions with shorter, high-efficiency formats like EMOMs (Every Minute on the Minute), bodyweight flows, or circuit-based routines. You can also take advantage of outdoor swimming, cycling, or even power walking—modalities that allow for cardiovascular work without as much thermal strain.
Incorporating modalities like mobility sessions, yoga, or even guided breathing work helps balance your nervous system and supports better recovery. The truth is, summer is a great time to cross-train and build a more resilient body. Use this season to add variety, correct imbalances, and build strength in areas you often overlook during the rest of the year. Your autumn and winter self will thank you.
8. Fuel Smarter
When it’s hot, your appetite might drop—but your energy demands don’t. Prioritize light, frequent meals that are easy to digest and rich in hydration: think salads with watermelon, cucumber, lean proteins, or smoothies with a handful of oats, seeds, and greens. Avoid heavy, fatty foods right before working out, as they slow down digestion and increase internal heat.
9. Embrace Recovery
Recovery is not a passive process—it’s where the real adaptation happens. In summer, your body needs even more attention. After every session, carve out time for cooling down properly, rehydrating thoroughly, and prioritizing rest. Think cold showers, gentle stretching, or even 15 minutes lying with your legs up the wall to aid circulation.
Sleep also becomes crucial. Heat can disturb deep sleep, which affects everything from hormones to mood. Consider blackout curtains, fans, and evening rituals to wind down. Don’t underestimate how cumulative stress from heat, training, and lifestyle can affect performance. Recovery in summer is not a luxury—it’s a non-negotiable part of your routine.
10. Listen to Your Body - Seriously
Of all the tips, this is the most important: honor your body’s signals. If you’re exhausted, distracted, or simply off—it’s okay to modify, shorten, or skip your session. Being attuned to yourself is a skill that pays off long-term. It helps you avoid injury, burnout, and unnecessary guilt.
Training in summer is not about proving anything. It’s about staying connected to your goals without disconnecting from your health. Learn when to go hard, when to ease off, and when to shift direction entirely. This balance—between effort and intuition—is the true mark of a sustainable training mindset.
Final Word: Make Summer Work for You, Not Against You
Training during the hot season isn’t about survival—it’s about adaptation. Embrace this moment as an invitation to evolve: in your mindset, your schedule, your nutrition, and your recovery. Use it to fine-tune your body and reconnect with the joy of movement in a new way.
And remember, you're not alone in this. At Louis Fabre Coaching, we create personalized programs that adjust to real-life conditions—weather included. If you're looking for guidance, accountability, or just a smarter way to train this summer, we're here to help.
☀️ Let the season support your growth, not derail it. Your summer starts now.
