Top Tips for Training in the Heatwave | MuscleSquad

icon Jul 16, 2022 - Chris Billingham

Top Tips for Training in the Heatwave

Summer is well underway and with that comes extremely hot days and potential heatwaves, so it's important to make sure your workout routine doesn't become too strenuous for the heat! Here are some tips for working out in the heat and when it may be too hot to carry on!

How To Train in the Heat?

The first thing that must be stressed when working out in the heat is to make sure you don't overdo it! Working out in the heat will inevitably place extra strain on your body and affect how well you perform, so make sure you don't try and match your regular benchmarks if you're feeling more strained than usual. Also, if you feel lightheaded at any time when you work out, make sure to stop training or reduce the intensity of your workout until you feel ready to continue.

It also goes without saying that you should stay hydrated throughout the day! Make sure to drink enough water at regular intervals (not just when you're working out!) It may even be a good idea to drink a sports drink if you plan an intensive workout. That way, you can make sure electrolytes replace the minerals you lose when you sweat.

How Do I Motivate Myself to Train in the Heat?

A great method to motivate yourself to train while it's hot is to know the science! For example, the scientists at the University of Oregon found that cyclists who trained in the heat had a 7% more effective workout than those who worked out in regular temperatures. So you may end up receiving more out of your exercise in the heat than you would regularly.

You should also be kind to yourself; make sure you give yourself regular breaks and remind yourself that there’s no need to go overboard – always put your body and your health first!

Is it Too Hot to Train?

Depending on the temperature, it may simply be too hot to carry on with your workout safely. We've outlined a temperature guide so you can determine how intensive your activity should be:

Below 35°C –

  • Drink plenty of fluids
  • Take optional 10-minute water breaks every 30 minutes
  • Prepare an iced towel to cool you down

35°C to 37°C –

  • Follow all the above steps
  • Take a mandatory 10-minute water break every 30 minutes
  • Monitor the temperature to make sure it isn't getting too hot and reduce your time outside

37°C to 40°C –

  • Follow all the above steps
  • If necessary, postpone the workout until a cooler time

40°C and above -

  • Stop the outdoor workout and avoid indoor work unless there is air-conditioning! These temperatures can be hazardous for training, no matter how hard you may want to stick to your routine!

Top Tips for Working Out Outside in the Heatwave

Apart from listening to your body by not going overboard and hydrating, there are a couple of other techniques you can do to make your workout more tolerable.

The first thing you should do is wear light-coloured and breathable clothing. We recommend wearing cotton since it's light and will soak up your sweat. Don't forget to apply plenty of sunscreen too!

You should also be mindful of the time you work out. Try to be working out in the early morning since this will be when it is coolest. It will also set your day off with a bang! If you can't do the early morning, be sure to try and work out later in the evening when it has cooled down.

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