Travelling to hot climates but don’t want to stop your fitness routine? Here’s how to ace your summer workout in the heat – without having to mentally sweat it.
From low-impact workouts that won’t cause you to give up or overheat, to advice on when you’ll be at your best, here’s our summer workout guide…
1. Time it right
It’s never a good idea to exercise in the heat of the day (which is normally between 11am – 3pm depending on humidity levels), so opt for early morning or twilight workouts when temperatures are cooler – and check your weather app to confirm the hottest parts of the day to avoid. If you don’t mind an earlier morning, sunrise also happens to be when air quality tends to be best, which is great for your lung health too, especially when exercising in hot cities where pollution may be higher.
2. Try low impact workouts
“When the weather gets hotter, we can often feel lethargic and sluggish,” says the Pilates instructor and founder of East of Eden fitness studio, Abbey McLachlan – hopefully making anyone who struggles to be workout-motivated in the heat feel a little better! To help you stay on track, “switch up your workouts and opt for low intensity training,” she continues. “Yoga, Pilates or barre workouts are a great way to have a full body workout without putting stress on your joints, and they are gentle on your body, whilst still achieving maximum results. Lower impact workouts that focus on strength don’t increase your body temperature as much as a HIIT workout as well, so are a great choice when you’re not in the mood for an intense high impact workout during the heat.”
3. Ask the experts where to go
If you don’t want to stop your favourite activity, especially running, in the heat, check before you travel that your hotel has an air-conned gym with all the specific equipment you might like – from treadmills to weights – to avoid disappointment. And, if you do choose to hit the streets or trails, seek shaded locations and plan your routes accordingly, preferably using offline maps to ensure you don’t get lost while on the move. A big tip is to ask the concierge for some suggestions as they can often offer up some insider information about memorable locations to visit on foot, which match your fitness level and the likely temperatures outside. Some hotels even now offer run clubs as part of their fitness activity list to make this even easier.
4. Dress to destress
Heatwave athleisure wear can still be chic, but functionality definitely needs to come first. “Wearing loose fitting, breathable clothing will allow the sweat to escape from your body and help keep you cool,” explains McLachlan. Loose is actually better than small in this instance, so you don’t have to be in a tiny crop-top and shorts if you don’t want too. For anyone fashion conscious, you can find some of our fashion features director’s favourite brands in her report.
Don’t forget to pay special attention to your feet as well. Your feet can swell in the heat so to avoid rubbing and blisters, make sure you are wearing proper running socks, and sensible shoes that aren’t laced too tight. And, last of all, add sunscreen as the finishing touch to any outfit. Choose one that is sweat and water-resistant to ensure it keeps you protected for as long as you are out in the sunshine exercising. Shiseido’s Expert Sun Protector Lotion SPF 50 is our beauty director’s top-pick.
5. Head to the apps
When the sun is particularly unforgiving – or you just want to relax while on holiday – long workouts can leave you drained rather than invigorated. Instead, focus on short bursts of effective but not rushed movement. Think: 15-minute bodyweight circuits, quick resistance band flows, or even a few Pilates poses in your room. To help you get some inspiration – and make the most out of short amounts of time – look to movement apps like Alo Moves, Freeletics and Nike Training Club. All offer curated low-impact sessions that work brilliantly when you are travelling, as they require no equipment and no fuss.
6. Maximise your hydration
In hot weather, your body loses water much faster through sweat, and dehydration can sneak up on you fast, making you feel sluggish or dizzy mid-session. “Drinking enough water – up to three litres – can help lower your body temperature too,” says McLachlan, which can protect you from early onset fatigue in the heat.
That’s why it is so important to start hydrating before you work out, and don’t wait until you’re thirsty. That is actually a sign that it is ‘too late’ to be properly hydrated. Continue drinking after your session too, but always take little sips, rather than great gulps, as this helps your body better absorb the water and avoids over hydration.
If where you are is particularly humid, you might also want to consider adding electrolytes (like our beauty director’s favourites) to your water bottle. This is because, when you sweat more, electrolytes like sodium, potassium and chloride are lost alongside water, which can lead to greater dehydration, muscle cramps and fatigue. Electrolytes, particularly sodium, also help your body retain water more efficiently.
7. Try something different
Being on holiday can be a great opportunity to step outside your fitness comfort zone and try something new. Whether it is experiencing the popular sport of an area, such as Thai boxing or surfing, or even hopping on a bike to explore your surroundings, it can be good for both your physical and mental health to mix up your exercise routine. Most hotels now offer many such activities for free, and even a few laps in the pool and challenging yourself to do a couple more each day can help you use muscles you perhaps haven’t used in a while.
8. Start before you travel
If you are super set on maximising your workout goals in the heat, especially if you are planning on competing in an event where temperatures will be high, your acclimatisation should start before you travel. “Heat training is one way to improve your performance in both hot and cool conditions,” reveals the personal trainer and founder of My Pro Coach, Phil Mosley. That can include sauna sessions at your gym, heat exposure (even in the bath), and wearing extra layers when initially training. The idea is to get your body ‘used’ to the heat, before it arrives.
“Strategically getting hot puts stress on your cardiovascular system, much like a hard workout, and as a result, your body goes through some key adaptations after prolonged heat training,” continues Mosley. This includes “increased plasma volume, which helps your heart pump more efficiently and keeps you cooler; lower heart rate at a given pace; earlier and more efficient sweating for temperature control; and improved perceived effort in both hot and cool conditions.” Ultimately, that means that it can actually be rather beneficial to do some sort of exercise in the heat. Just don’t overexert yourself in the process.
9. Listen to your body
That being said, some days when it is really hot or your body really doesn’t want to cooperate (aka the sun lounger is calling), the smartest move is just to take a break. Remember that rest is good for your body, and a day off won’t set you back. In fact, it can be vital, especially if you have been exercising in the heat for the first time in a while.
Heat exhaustion isn’t glamorous or a badge of honour – it’s dangerous, so learn the early signs, including a headache, dizziness, nausea and excessive sweating. Build in more breaks than usual into your workout and if you start to feel off, just stop for a while and find some shade, as it is always better to be cautious. Also remember that cooling down is just as essential as warming up, so do some light stretches to keep any aches and pains away post-session. Keeping things slow and steady – particularly at the start of your holiday – often means you actually end up doing more in terms of exercise throughout your stay in hotter climes, as you won’t burn out almost immediately. So, start slow, stay suitably hydrated, and, especially if you are on holiday, remember to have fun!
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