Everything you need to know about training, nutrition, and hydration when the temperature rises.
20%
Performance drop
if unprepared
2%
Dehydration level
that impairs output
2L
Sweat per hour
in intense heat
Training
Train Smart in the Heat
Heat is a stressor. Add it on top of a tough session and you're compounding the demand on your body. Here's how to train effectively without putting yourself at risk.
🕐
Shift Your Timing
Avoid peak heat (11am–3pm). Early morning or evening sessions will feel dramatically different. If you train midday, reduce intensity by 10–15%.
🌡️
Warm Up Shorter, Cool Down Longer
Your body heats up faster in warm weather, so a shorter warm-up is needed. Spend more time post-session cooling down — cool towels, fans, and walking before sitting help.
💓
Reduce Intensity, Not Effort
Don't chase the same pace or load as a cold-day session. Work by feel or heart rate. Keeping your HR 5–10 bpm lower than usual is a smart target.
📅
Acclimatise Gradually
It takes 10–14 days of consistent heat exposure for your body to adapt. Scale back volume and intensity during this window and let the adaptation happen.
👕
Wear the Right Kit
Light colours, moisture-wicking fabrics, minimal layers. Avoid cotton — it holds sweat. A cap or visor protects your head without trapping heat.
🛑
Know When to Stop
Dizziness, nausea, a throbbing headache, or stopping sweating are red flags. Stop immediately, move to shade, and rehydrate.