Exercising in Hot Weather: How to Train Safely and Effectively in Warm Temperatures

Summer, sun, sports – sounds like a great combination, doesn't it?

But anyone who has ever done a tough workout in 30-degree heat knows that heat can really take its toll on your body. High heart rate, litres of sweat, your circulation at its limit.

Does that mean you should just lie on the sofa when it's warm? Not necessarily. You just need to plan a little more cleverly than you might on cooler days.

We'll show you how to train safely and effectively in summer – without ending up completely exhausted in the shade.

Why is exercising in hot weather a risk at all?

When it's hot outside, your body is working overtime. Not only does it have to supply your muscles with energy, it also has to keep you cool. Your heart beats faster, you sweat more, and you lose salt and fluids.

The problem: many people don't realize how close they are to burnout until it's too late.

Typical risks when training in hot weather:

• Heat exhaustion: You feel dizzy and your circulation fails.

• Heat cramps: Your muscles cramp because you are lacking salt.

• Heatstroke: Life-threatening because the body becomes completely overheated.

Therefore: You can exercise in hot weather, but you should be particularly careful.

What are the benefits of training in warm temperatures?

Even if it sounds like masochism at first, training in the heat has some really exciting benefits—provided you don't overdo it.

✅ Your body becomes more efficient: When you exercise regularly at higher temperatures, your body learns to cool itself better. You start sweating earlier, your blood vessels adjust more quickly, and you can generally cope better with heat. This is called heat acclimatization—particularly exciting if you plan to compete in warm weather later on.

✅ You use more energy: Your heart rate is often slightly higher during the same level of exercise. This means that your body is working harder and you burn a few more calories. It's not a miracle cure, but it all adds up.

✅ You train your mind: Let's be honest: anyone can train when it's 15 degrees. But when it's hot, your training becomes a real test of willpower. You learn to listen to your body, to consciously take breaks, to motivate yourself anyway – and that's exactly what makes you mentally stronger.

✅ Improved flexibility and warm-up: The higher temperatures automatically make your muscles and ligaments a little more supple. This reduces the risk of injury if you still warm up properly.

In short: a little warmth can spice up your workout – as long as you use it wisely and listen to your body.

When should I avoid exercising in hot weather?

No matter how motivated you are, there are days when exercising in the heat is simply not a good idea. Your body has limits, and you should take them seriously.

Here are a few clear situations in which it is better to take a break or postpone your workout:

If you already feel exhausted: Are you tired, have a headache, or just feel “not quite yourself”? Then it's better not to start. Heat greatly increases fatigue.

When it's over 35 degrees (95 °F) outside: At these temperatures, the strain on your heart and circulation increases significantly. Even if you feel fit, things can quickly take a turn for the worse.

If you have any pre-existing conditions, such as heart problems, high blood pressure, or circulatory problems, these are clear red flags. Get the green light from your doctor first.

If you notice clear warning signs: Be sure to pay attention to the following:

• Dizziness or lightheadedness

• Goosebumps despite heat

• Nausea or vomiting

• Headaches

• Sudden cessation of sweating

These are warning signs that your body is overheating. Stop immediately, move into the shade, drink, and cool down.

In short: sometimes taking a break is the smartest decision. Your body needs you to be fit in the long term – so skipping a few days of training is no big deal, but rather a smart way of managing yourself.

How can I best prepare for training in hot weather?

Here are a few simple rules to make your summer training safer:

• Clothing: Lightweight, breathable, light-colored—this reflects the sun's rays.

• Sun protection: Always apply sunscreen, even if you are only outside for a short time.

• Timing: It is cooler early in the morning or in the evening.

• Drinking: Drink 0.5–1 liter of water before you start.

• Adjust your training plan: Less intensity, more breaks.

Extra tip if you train outdoors: Asphalt retains heat – temperatures are much more pleasant in the forest or park.

What should I bear in mind when training in hot weather?

Have you decided to stay active despite the heat? Great—then there are a few things you should keep in mind to ensure your workout doesn't turn into a battle against the heat.

• Drink before you feel thirsty: Don't wait until your mouth feels dry. It's best to take small sips every 15–20 minutes. This will keep your fluid levels stable and reduce stress on your circulation.

• Take breaks – more often than usual: Heat means extra strain. Take regular short breaks, breathe deeply, and see how you feel. You need more rest, especially during interval training or longer runs.

• Slow down: Even if you're focused on achieving your best time, heat kills speed. Reduce the intensity from the outset and accept that your heart rate will be higher.

• Cool down in between: When it's really hot, water on your neck, arms, or head helps. You can also take a damp cloth with you.

• Listen to the warning signs: Important: If you feel dizzy, nauseous, or get goose bumps, stop immediately. These are clear signs that your body is overwhelmed.

What drinks are good to drink when exercising in the heat?

Not every drink is equally effective at replenishing lost fluids and minerals. Here are a few tips:

Top drinks:

• Water – sufficient for moderate workouts lasting up to approx. 1 hour

• Mineral water – provides sodium and minerals

• Isotonic drinks – great for longer or very strenuous workouts

• Homemade sports drink – 2/3 water, 1/3 juice, pinch of salt

Not really suitable:

• Soft drinks – too much sugar, hardly any electrolytes

• Alcohol – dehydrates and puts strain on the circulatory system

• Caffeine in large quantities – raises the heart rate and can cause dehydration

Tip: Be sure to drink immediately after training, ideally 0.5–1 liter within the first half hour. This will help your body regain its balance quickly.

What is the best way to recover after exercising in high temperatures?

Your body needs a little extra care after a hot workout:

• Slowly wind down: Walk around casually, stretch out and relax.

• Shower: Lukewarm, not ice cold – this stresses the circulation.

• Drink: Replenish with 0.5–1 liter of water or isotonic drinks.

• Eat: Carbohydrates + protein + salt help with recovery.

• Rest: If you feel weak – put your legs up and find some shade.

The next day, you often notice how much the heat has affected you. It's better to plan a rest day or a light workout.

Stay active – but use your head

Training in hot weather isn't rocket science, as long as you follow a few basic rules. Listen to your body, reduce your pace, drink regularly, and take more breaks rather than too few.

This way, you can stay fit in summer without risking your health—and enjoy your workout instead of torturing yourself.

In short: soak up the sun, sweat, make progress – but always with respect for the heat.