- Sports Council
How to manage the heat during your outdoor workout
Training outdoors is good for your physical and mental health.
However, when temperatures rise, it’s crucial to take extra precautions to avoid heat-related risks.
In this guide, you’ll find advice on how to manage the heat and get the most out of your outdoor training sessions.
Why does training in hot weather require special preparation?
Understanding the effects of heat on the body
When you work out in hot weather, your body has to work harder to maintain body temperature.
Combined with external heat, exercise raises this temperature.
This increases blood circulation and causes perspiration to evacuate the heat.
However, when temperatures are very high, these mechanisms can become insufficient.
This can cause your body to overheat.
The risks of exercising in hot weather
Training in hot weather presents a number of risks, including :
- Heat stroke Heat stroke is the result of a rise in body temperature.
This can lead to symptoms such as headaches, nausea, dizziness, and even loss of consciousness. - Heat exhaustion Heat exhaustion: less severe than heat stroke, it can also cause muscle cramps, fatigue and dehydration.
The importance of hydration and recovery
Hydration is essential to regulate your body temperature and maintain your performance during exercise.
When you sweat, you lose not only water but also vital electrolytes such as sodium, potassium and magnesium.
Proper hydration before, during and after training helps replace these losses and prevent dehydration.
Recovery allows your body to rest and repair itself after exercise.
This reduces the risk of injury and excessive fatigue.
Adapting your training routine to the heat
Choosing the right time for your session
To avoid heatstroke, plan your training sessions for early morning or late afternoon, when the heat is less intense.
The middle of the day, between 10 a.m. and 4 p.m., is generally the hottest and riskiest time to train outdoors.
Practice appropriate exercises
Not all exercises are suitable for hot weather.
Choose less intense activities such as brisk walking, yoga or pilates, which allow you to maintain physical activity without excessively raising your body temperature.
Avoid prolonged, intense exercise, which can quickly overheat you.
Adjust the intensity and duration of your workout
Reduce the intensity and duration of your workouts in hot weather.
If you’re used to running for an hour, limit this time to 30-40 minutes, and reduce your pace so as not to overtax your body.
Listen to your body and adjust your efforts accordingly to avoid the risk of overheating and dehydration.
Strategies for staying hydrated and cool during exercise
Drink plenty of fluids before, during and after training
Each person has different hydration needs depending on weight, training intensity and outside temperature.
Create a personalized hydration plan taking these factors into account.
The rule of thumb is to drink around 150-250 ml of water every 15-20 minutes during exercise.
If you’re training for more than an hour, drink coconut watermineral water or isotonic drinks to replace lost electrolytes.
Establish a personalized hydration plan
Each person has different hydration needs depending on weight, training intensity and outside temperature.
Create a personalized hydration plan taking these factors into account.
The rule of thumb is to drink around 150-250 ml of water every 15-20 minutes during exercise.
If you’re training for more than an hour, drink coconut watermineral water or isotonic drinks to replace lost electrolytes.
Wear light, breathable clothing
Choose light, loose-fitting, light-colored clothing for your outdoor workouts.
You can wear a T-shirt, a tank top and shorts.
Les matières synthétiques comme le polyester ou le nylon évacuent mieux l’humidité et sèchent plus rapidement que le coton.
Les vêtements respirants accélèrent l’évaporation de la la sueur, aidant ainsi ton corps à rester au frais.
Take advantage of shady areas and cool off regularly
When training outdoors, try to find shady spots to protect yourself from the direct heat of the sun.
Take regular breaks in the shade to allow your body to cool down.
Use cooling techniques such as wetting your head and neck with cool water to lower your body temperature.
Recommended exercises for training in hot weather
Water activities
Water-based activities such as swimming or aqua aerobics are ideal in hot weather, as water helps to regulate body temperature. These exercises allow you to build endurance and muscular strength while staying cool.
Low-impact team sports
Team sports such as volleyball or badminton can be played at moderate intensity and offer frequent breaks, which is beneficial in hot weather. Make sure the field has shaded areas and hydrate regularly.
High-intensity interval training (HIIT)
HIIT, although more intense, can be performed outdoors in hot weather. However, you need to reduce the duration of intervals and increase recovery time between sets. This method enables you to maintain a high level of intensity while limiting prolonged exposure to the heat.
Weight training exercises with light loads
Light-weight weight training is another option for training in hot weather. Avoid heavy exercises and prefer sets with a higher number of repetitions and lighter weights to reduce physical effort and heat production.
Listen to your body and respect its limits
Signs of dehydration and heat exhaustion
Learn to recognize the signs of dehydration and heat exhaustion so you can react quickly.
Symptoms include intense thirst, dry mouth, headaches, dizziness, excessive fatigue, muscle cramps and cold, clammy skin.
If you experience any of these symptoms, stop exercising immediately, find a cool place and hydrate.
When should you stop and rest?
Don’t push your body beyond its limits.
If you feel tired, weak or dizzy, it’s important to stop and rest.
Taking regular breaks and listening to your body is essential to avoid injury and other health problems.
The importance of proper recovery
Recovery from hot-weather training is crucial.
Make sure you stay well hydrated, eat electrolyte-rich foods and get enough rest.
Active recovery techniques, such as light stretching or gentle walking, can also help reduce soreness and improve circulation.
Additional tips for training in summer
Protecting your skin from the sun
Use a broad-spectrum sunscreen with an SPF of at least 30 to protect your skin from harmful UV rays.
Apply generously to all exposed areas.
Reapply every two hours, or more frequently if you sweat a lot.
Wear a wide-brimmed hat and sunglasses to protect your face and eyes.
Eat a balanced, nutrient-rich diet
A balanced diet is essential to support your warm-weather workouts.
Eat nutrient-rich foods, such as fresh fruits and vegetables, lean proteins and whole grains.
Foods rich in electrolytes, such as bananas, spinach and avocados, can help replace those lost through perspiration.
Enjoy the benefits of active recovery
Active recovery involves doing light activities to help your body recover after an intense workout.
This can include stretching, yoga or gentle walking.
These activities help reduce muscle tension and improve blood circulation, thus facilitating recovery.
