Tips for Exercising in Hot Weather 

Summer is nearly here in London and when the temperature goes up in the summer months exercising outside you may find challenging. I am a personal trainer in Clapham and here are some tips on exercising outside in the summer, when the temperature rises. 


Drink Up


One of the most important things you should do when exercising during hot weather conditions is to make sure you drink plenty of water when it’s hot outside. Do not wait till you start exercising before drinking water, you should stay hydrated throughout the day.


It is also important to continue to rehydrate after your workout. Try adding slices of citrus or a cucumber to make your water even more refreshing. 

The guidelines state that we should be drinking between 6-8 glasses of water a day, so in the summer months try and increase this to 10 glasses a day to ensure you are properly hydrated especially if you are exercising. 


Avoid training in the middle of the day


Get up early or go out at sunset later in the day, avoid exercising outside between noon and 3pm which is usually the hottest part of the day. Also try and take cover under some shade trees are a good idea. 


Wear light coloured clothing


Dark colours absorb the heat, which will make you feel even hotter. If you wear heavy weight, and tight-fitting clothing it will make you feel hot. So when your training outside wear light, loose fitting clothing so more air will be able to circulate over your skin, keeping you cool. 

Avoid cotton. It will become wet and it prevents evaporation of your sweat, which is how your body cools itself. Wearing shorts are great in the summer, but if you don’t fancy wearing shorts you could wear ¾ length leggings.  


Eat snacks to maintain energy and also help you stay cool


Try eating light healthy pre and post workout snacks such as chilled or frozen fruits, cold salads with lots of vegetables, beans, and heart healthy fish like tuna or salmon. Also, raw vegetables like cucumber, carrot or celery with a light cool dip is another good idea. 



Listen to your body


Exercising in hot weather puts extra stress on our bodies so it is very important to know your limits and don’t over-due it. Listen to your body and take frequent breaks in the shade, and drink water before you’re thirsty. Also allow yourself time to adapt to the heat. You may not be able to work out as long or as hard as usual when it’s very hot, that’s okay, don’t beat yourself up about it. 


Don’t forget your sunscreen


Protecting your skin from the sun is extremely important, wear sunscreen at all times when exercising outside the higher the factor the better you can also buy sport specific sunscreen that will not rub off when you are sweating. Another tip to stay cool and protect your skin against the sun, is to wearing sunglasses and a lightweight hat with a brim to prevent your body from getting burnt.



I hope you’ve found this blog post helpful to exercise safely in the heat this summer, you certainly don’t have to skip your workouts outside when the weather gets hot, you just need to be smart and listen to your body. Now that you know how to exercise safe whilst exercising in the heat, get out there and enjoy the sunshine and the warm weather. I will be training my clients in Clapham all summer long J


Just remember my tips for staying fit and heathy this summer, enjoy!


Best Wishes


Amy Knipe