by Wayne Kemeys
With an El Niño on the horizon, we’re about to experience one of the hottest summers we’ve had in years, and while it can be tempting to shelve your training plans until the temps begin to drop, it’s not the best idea.
Like with most things in life, consistency is key, and it’s not only the daily and weekly workouts that count, but the months of commitment, too. Pausing your training in summer means losing your hard-earned progress, and starting over in autumn is always harder than carrying on.
While it’s true that exercising in the hotter, drier weather can be uncomfortable – and at times dangerous – with the right plan, summer doesn’t need to spell the end of outdoor runs or beachside bootcamps.
The benefits of warmer workouts
By tweaking your training to suit the warmer months, you can continue with your health and fitness goals and achieve your results sooner. Besides, summer exercise isn’t all bad news. Training in the heat can place additional demand on the body, which has been known to impact fitness positively. Not to mention the sun delivers a good dose of vitamin D, which supports muscle, skin and other cell function. Sun exposure does need to be limited and controlled, however, to avoid the negatives that can come from overdoing it, so stick to the early mornings or late afternoons.
The warning signs to watch for
Exercise raises your core temperature, and combined with hot weather, this makes it harder for your body to get rid of that heat. You also lose more fluid through sweating, which can increase the risk of dehydration and heat illness from overexposure. This is why the same session that feels manageable in spring can feel far harder in January, and why your plan needs to account for it.
Knowing the early warning signs is essential. They include aches, headache, dizziness, weakness, nausea, thirst, cramping and feeling unusually tired or generally sick. Be careful, because some of these can be mistaken for ordinary exercise fatigue. If you’re unsure which one you’re feeling, treat it as heat-related until proven otherwise, particularly if the symptoms appear alongside high temperatures or humidity.
If you start to feel unwell
Act quickly. Stop the session and don’t try to push through. Get into the shade or somewhere cool, loosen or remove excess clothing and drink water. Wetting the skin or using a cool, damp towel will help if available. If things don’t improve, call 000. If you’re with other people, let them know so they can help you get assistance. Early action is what separates a minor setback from a medical emergency.
Train with the weather, not against it
The best approach is to train with the weather in mind. That means earlier or later sessions when the sun is low. Adjust your effort to reflect the additional fatigue and look for places with shade and a nice breeze. Light-coloured, breathable clothing and fabrics are best, as they allow heat to escape and for sweat to evaporate. Hydration also deserves attention before, during and after a session, rather than only when thirst appears.
Exercising outdoors can be really enjoyable through the warmer months, but staying safe is all about training smarter and knowing when to push and when to pull back.
You’re going to get those 35-plus days where it makes sense to change your plans. You’re also going to get plenty of days in the 20s and early 30s where you can get outside and train comfortably. The key is to pick and plan your exercise wisely around the conditions. That way, you can continue to train consistently throughout summer without putting unnecessary stress on your body.
Another great idea? Make those 35-plus days your swimming days.
About Author
Wayne is the general manager of Flow Athletic, one of Sydney’s most popular training studios. He has more than a decade of experience in the fitness industry and is one of the dedicated coaches of Flow Athletic’s Run Club. As an amateur marathoner and triathlete, he knows when to train hard and when to pull back.
