HOW TO TRAIN IN HOT WEATHER... Is it a good idea?

Here in the UK we're very good at complaining about the heat. We are convinced 30˚c here is far hotter than 30˚c anywhere else. "Oooooooh but it's a dry heat isn't it Derrick!"

Often, our inability to survive the heat transfers into our training too. Whether it's shortening your run, skipping the gym or stopping for a beer instead, we struggle as a nation.

What if I told you there are more benefits to training in the heat? Or that you can burn more calories for the same amount of work... Now you're listening!

To put it simply, most people don't give it long enough for their bodies to adapt. It takes a minimum of 7 days consistently training in the heat to acclimatise (likely nearer 14 days). This is why sports teams spend time leading up to an event in weather conditions similar to what will be expected of them. This kickstarts a series of changes in your body (as well as burning more calories than usual during this transition period), including the following:

1. Internal temperature regulation - the body sweats & redirects blood flow to the skin to promote cooling.

2. Muscles - they have to work harder & often with less energy due to dehydration & electrolyte loss. This leads to poor performance in comparison to cooler conditions.

3. Heart rate rises more quickly - for example medium intensity exercise in the heat will usually have a higher heart rate than the same intensity exercise in cooler conditions.

So, how can you overcome these adaptations efficiently?

Considerations for training well in the heat:

Time - Accept the need to acclimatise & building up your intensity across a 2 week period if possible.

Hydration - Consume plenty of water & pair with electrolytes to ensure you don't dehydrate. Hydration is a slow process, meaning spreading your water intake across the day will be far more effective than downing 2L in one go. Electrolytes should be consumed around your most intense exercise periods.

Keeping cool - Implement cooling breaks where possible, allowing for cold water intake & a reduction in heart rate. Find shade when needed & use hats to stay cool. Muscles are more likely to cramp after hot-weather training, meaning stretching post-training & hydration (including electrolytes) is key.

Be patient with yourselves in the heat & reach out if you'd like help structuring your training to push through the warm weather this summer. You'll be addicted to the hot yoga & heat therapy in no time!

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Elliot Hutchinson // 29.06.2025

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