Summer weather and training: how to keep cool

Summer weather invites you outdoors to run, cycle and hike. But good weather doesn’t automatically make your body better at handling heat: if you train too hard too soon in hot conditions, dehydration and overheating can hit faster than you think.

Why summer weather makes training harder

Sun, warm air and humidity make your body sweat more. That’s a normal cooling system, not a sign of poor fitness. The trouble starts when you lose more fluid than you drink back.

That is when dehydration can set in. At first it simply feels hard: your pace drops, your head feels foggy and your legs don’t move as well. If you keep pushing on, the heat can lead to cardiac overload or heat stroke. In the worst case, it can be fatal.

A simple truth: outdoor training in summer isn’t the same as the same workout in a cool hall. Even a familiar 5 km loop can feel like a completely new training load on a hot day.

How your body adapts to summer weather

Your body needs time to adapt to heat. The recommendation in the original article is clear: it takes 10-14 training days before your body gets used to the heat or climate.

That doesn’t mean you should sit on the couch for two weeks. Rather, start more gently. On the first hotter days, reduce the intensity of your training, do a shorter loop or save the hard interval session for a cooler day.

The American Medical Athletic Association (AMAA) also recommended reducing the training load on these first days. Noel D. Nequin, MD, a former AMAA president, stressed that adapting to heat and climate is essential for the body to tolerate hot, humid conditions without overheating.

So what actually happens? Your body gets better at sweating, fluid shifts differently and your heart rate doesn’t climb as sharply at the same training load. But this adaptation doesn’t happen in a single day.

What to do to cool down

Water is the first thing to think about. Before outdoor training, adults need at least half a liter of fluid. During training, drink 200 ml to 300 ml every 10-20 minutes. After outdoor training, you should take in another 700 ml of water within 2 hours.

These amounts aren’t meant to leave your stomach sloshing. They give you a simple framework. If you’re taking a short, easy walk, you need less. If you’re running in the sun or cycling for longer, fluid becomes much more important.

Clothing matters too. Wear light-colored, comfortably fitting clothes. A shirt that’s too tight or too dark traps heat. A hat or cap can help, but choose one that doesn’t make your head even hotter.

When it comes to drinks, favor caffeine-free and alcohol-free options. Coffee before training isn’t bad for everyone, but on a hot day you shouldn’t build all your fluid intake around it. Alcohol and hot-weather training don’t mix.

Summer weather and the warning signs to watch for

Your body usually gives you a signal before things get really bad. The question is whether you listen.

• dry lips and tongue;
• headache;
• weakness;
• dizziness;
• extreme fatigue;
• urine may be darker than usual;
• nausea;
• muscle cramps.

If these signs appear, stop training. Get into the shade, drink calmly and cool your body down. If you don’t feel better or the symptoms are severe, you should see a doctor immediately.

Honestly, this is where ego doesn’t help. A skipped tempo session is a small thing. Heat stroke is not.

Practical tips before outdoor training

Schedule your workout for the morning or evening, when the sun isn’t as strong. If you have to move around midday, choose a shadier route and deliberately keep your pace lower.

Before heading out, check the weather, not just the temperature. Humidity and a lack of wind make the same number of degrees feel much harder. If it’s muggy outside, do a shorter workout or swap your run for an easy bike ride or a walk.

Take water with you even when you think you can manage without. It’s the familiar short loops that are deceptive, because people tend to take them too confidently.

FAQ

Can you run in hot weather at all?

You can, if you lower your pace, drink enough and give your body time to adapt. On the first hot days, don’t do your hardest workout.

How quickly does the body adapt to heat?

According to the original recommendation, it takes 10-14 training days. During that time, it’s worth raising the training load gradually, not in jumps.

When should you stop training?

If you get a headache, dizziness, weakness, nausea, very heavy fatigue, darker urine or muscle cramps, stop training and cool your body down. See a doctor if needed.

Escape the heat in the gym this summer! ArtGym

Author: Muscle & Fitness, translated by K.Reial

Source: WHO – physical activity.