When temperatures soar in the UK, exercising can suddenly feel much harder than usual. Our bodies aren’t always adapted to prolonged periods of hot weather, meaning even your regular workout can feel more demanding.
The good news is that you don’t have to stop exercising altogether. With a few simple adjustments, you can continue to move safely while reducing the risk of heat-related illness.
Here are my top tips for staying cool and exercising safely during a heatwave.
1. Exercise During the Coolest Part of the Day
Whenever possible, plan your workout for:
- Early morning
- Late evening
Avoid exercising during the hottest hours of the day, typically between 11 am and 3 pm, when temperatures and UV levels are highest.
2. Slow Down and Reduce Intensity
Your heart works harder in hot weather because it’s also trying to cool your body.
It’s perfectly okay to:
- Run a little slower
- Reduce your weights
- Take longer rest periods
- Choose a shorter Pilates session
Remember, maintaining consistency is more important than pushing for personal bests in extreme heat.
3. Stay Hydrated
Hydration becomes even more important during hot weather.
Try to:
- Drink water regularly throughout the day
- Hydrate before your workout
- Sip water during longer sessions
- Replace fluids after exercising
If you’re exercising for an extended period or sweating heavily, you may also benefit from replacing electrolytes.
4. Wear Lightweight, Breathable Clothing
Choose clothing that allows heat to escape easily.
Look for:
- Lightweight fabrics
- Moisture-wicking materials
- Light colours that reflect sunlight
- A hat or visor if exercising outdoors
Comfortable clothing helps your body regulate temperature more effectively.
5. Listen to Your Body
Hot weather places additional stress on your body, so pay attention to how you’re feeling.
Stop exercising immediately if you experience:
- Dizziness
- Nausea
- Headache
- Confusion
- Excessive fatigue
- Chills despite the heat
These can be signs that your body is struggling to cope with the temperature.
6. Choose the Right Type of Exercise
Not every workout needs to be high intensity.
During a heatwave, consider:
- Pilates
- Gentle strength training
- Mobility sessions
- Stretching
- Walking in shaded areas
These activities help you stay active while placing less strain on your body.
7. Find Shade or Stay Indoors
If possible, exercise:
- In the shade
- In a well-ventilated room
- With a fan to improve airflow
- In an air-conditioned gym or studio if available
Sometimes moving your workout indoors is the safest option.
8. Give Yourself Permission to Adapt
One of the biggest mistakes people make is trying to train exactly as they would on a cool day.
Fitness is built over weeks and months—not one workout.
Reducing intensity or choosing a recovery session during a heatwave isn’t losing progress—it’s training intelligently.
Stay Safe and Keep Moving
Hot weather doesn’t mean you have to stop exercising. By adapting your routine, staying hydrated, and listening to your body, you can continue moving safely while protecting your health.
Remember, the goal is to feel better after exercise—not exhausted by the heat.
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