This quick blog offers three tips for exercising in the heat. You don’t need to be a pro athlete to proactive about performance in hot weather.

Tip 1. Preparing for performance is crucial.

The best strategy to keep performance high while training in the heat is being properly fueled and rested. This strategy starts long before you ever start exercising. 

Maintaining excellent hydration, eating well before and after workouts, and working on your sleep hygiene can all have very positive impacts on your performance.

While training, it is important to maintain hydration throughout with either water or a glucose/electrolyte mix. There are tons of these on the market, and it’s worth trying out a few to see what cooperates best with you (and your stomach) while training in the heat.

Tip 2. Give yourself a break.

Your performance will likely suffer as your body adapts to the heat. This is a normal part of acclimatizing to the weather. Our bodies are designed to change and adapt to our environment, so give it time and don’t stress the issues with performance at the start. 

If negative impact is prolonged or progressively worsening, intervention may be indicated, but give it at least a week or two of training in the heat to see how you respond.

Equally important, if you are noticing acute distress while training in the heat such as lightheadedness, dizziness, or uncontrollable heart rate, stop and take a break. It can be overwhelming at first, and physiology takes time to catch up to a change in environment. Don’t force it and end up setting yourself back or making yourself ill.

Tip 3. Wear appropriate clothing - less isn’t always better.

Our initial thoughts might be to strip down and wear hardly anything but that’s not always the best choice when exercising in the heat. Depending on activity, it can be better to cover up.

If you are training outside, paddling on the water, biking, or going for a run, you may be better served wearing lightweight clothing with high UV coverage and limiting your exposure to the sun. There are tons of options for clothing that provide good coverage and wick sweat to help keep you more comfortable.

In my own experience during my years of tree planting up north, I found that long sleeves, long pants, and big hats that were breathable and provided excellent coverage actually kept me more comfortable and less exposed to harmful (and exhausting) UV rays.

Conversely, if you are lifting weights in a boiling hot garage like me, feel free to put on minimal clothing, turn a fan on and drink plenty of water!

Two bonus tips!

1. If nothing else, salting your food (if you don’t normally) can be helpful for replenishing electrolytes. When you sweat, you lose tons of sodium, and if you make no changes to your diet, it can start to have a negative effect on performance.

2. Choose your times wisely. Avoid training in the heat of the day. If you can get out earlier morning or later evening you’ll find cooler and more comfortable temperatures.

If you’ve got some tips for me, we’re all ears! How do you maximize your performance in the heat? Leave a comment and let us know.