Keep cool in the heat !

The British summer has officially arrived. Which means one thing: we’ve all gone from complaining it’s freezing to saying “it’s too hot for this” in the space of about 48 hours.

At the gym, we’ve heard every version this week:“It’s roasting.”“I slept terribly.”“I nearly melted walking here.”And of course the classic:“It’s not the heat, it’s the humidity.”

But while we do enjoy a good weather discussion, exercising in warmer temperatures does genuinely require a bit more care and common sense. The good news is you absolutely can still train safely and effectively — you just might need to tweak a few things.

Hydration: More Than Just a Token Sip

When it’s hot, we sweat more, lose fluids faster, and can become dehydrated before we even realise it. Even mild dehydration can leave you feeling sluggish, dizzy, headachy and generally a bit grumpy.

Try to:

• Drink water regularly throughout the day, not just during your workout

• Bring a water bottle to the gym

• Don’t wait until you feel thirsty

• Consider adding electrolytes if you’re sweating heavily or training for long periods

  
  

Adjust Your Expectations

Some days are PB days. Some days are “I survived and didn’t pass out” days.

In hotter weather, your body works harder to regulate temperature, which means workouts can feel more difficult than usual. That’s completely normal.

You may find:

• Your heart rate climbs faster

• You tire more quickly

• Recovery between sets takes longer

• Motivation mysteriously disappears somewhere around lunchtime

This isn’t weakness — it’s physiology. There’s no shame in slightly reducing intensity, taking longer rests, or swapping a brutal session for something lighter.

Training smart always beats training stubborn.

Dress Like You’ve Accepted It’s Summer

Now is not the time for thick hoodies and “sweating more burns more fat” logic.

Wear lighter, breathable clothing and accept that yes, everyone is warm and nobody looks perfectly glamorous mid-workout anyway.

A towel also becomes less of a suggestion and more of a public service during heatwaves.

Listen To Your Body

This is the important one.

If you feel dizzy, nauseous, unusually weak, light-headed, or develop a pounding headache, stop exercising and cool down. Pushing through warning signs isn’t heroic — it’s how you end up lying dramatically on a gym floor while someone fans you with a resistance band.

Take breaks. Cool down properly. Use the fans. Sit down if needed.

The goal is to leave the gym feeling better, not cooked medium-rare.

Don’t Skip Training Entirely

It can be tempting to avoid exercise altogether when it’s warm. But keeping active still has huge benefits:

• Improved mood and energy

• Better sleep

• Maintaining routine

• Supporting strength and fitness goals

• Earning that evening BBQ guilt-free

You don’t need every workout to be extreme. Consistency matters far more than perfection.

Final Thoughts

Hot weather in the UK always causes a little national confusion. We spend months wishing for sunshine, then immediately become incapable of functioning once it arrives. So take things sensibly, stay hydrated, train smart, and remember: later this week we’ll probably all be complaining it’s too cold again.