Hot Weather: Tips on How You Can Adjust Your Routine To Beat The Heat

By Personal Trainer, Mohammed Elhassan

As the summer months approach, it’s essential to adapt your fitness routine and lifestyle to cope with the heat. For many of us, these changes can significantly impact our nutrition, hydration, and exercise habits. Here’s a breakdown of the key adjustments you should consider to stay active and healthy during the hot weather.

1. Hydration is Key

  • Increase Water Intake: With higher temperatures, your body loses more water through sweat. Aim to drink at least 8-10 glasses of water a day, and more if you’re engaging in intense physical activities.
  • Electrolytes: Include drinks that replenish electrolytes, especially after long workouts. Coconut water, electrolyte tablets, and sports drinks can help maintain the balance of sodium, potassium, and other vital minerals.

2. Nutrition Adjustments

  • Lighter Meals: Opt for lighter, more frequent meals rather than heavy ones. Fresh fruits, vegetables, and salads are not only hydrating but also easier to digest in the heat.
  • Seasonal Foods: Incorporate seasonal produce like watermelon, cucumber, and berries, which are hydrating and packed with essential nutrients.
  • Protein Intake: Ensure you’re still getting enough protein to support muscle recovery, but consider leaner sources such as fish, chicken, and plant-based proteins which can be less taxing on your digestive system in the heat.

3. Training Modifications

  • Timing of Workouts: Exercise during the cooler parts of the day, such as early morning or late evening. Avoid the midday sun to reduce the risk of heat exhaustion.
  • Less Cardio: Consider reducing the duration or intensity of your cardio workouts. High temperatures can increase your heart rate more quickly, so monitor your body’s response and adjust accordingly.
  • Outdoor Activities: Make the most of the long days by incorporating activities like hiking, swimming, or evening walks, which can be enjoyable and less strenuous in the heat.

4. Thermodynamics and Caloric Burn

  • Increased Caloric Burn: Your body works harder to regulate its temperature in hot weather, which can lead to an increased caloric burn. This means you might not need as much cardio to achieve the same caloric deficit as in cooler months.
  • Heat Adaptation: As your body adapts to the heat, it becomes more efficient at cooling itself, which can affect your overall energy expenditure. Pay attention to these changes and adjust your caloric intake and workout intensity as needed.

5. Embrace Fasting Windows

  • Intermittent Fasting: Utilize the extended daylight hours to experiment with intermittent fasting if it fits your lifestyle. The longer daylight can help you extend your fasting window, but ensure you’re still meeting your nutritional needs during eating periods.

6. Additional Tips

  • Sun Protection: Wear appropriate clothing, hats, and sunscreen to protect your skin from harmful UV rays.
  • Listen to Your Body: Pay attention to signs of heat-related illnesses like dizziness, excessive sweating, or nausea. Rest and hydrate if you experience any of these symptoms.
  • Cooling Techniques: Use cooling towels, take cold showers, and seek shade to help regulate your body temperature after workouts.

By making these adjustments, you can maintain an effective and enjoyable fitness routine throughout the summer months. Remember, the key is to stay hydrated, listen to your body, and adapt your activities to suit the warmer weather. Stay active, stay healthy, and enjoy the summer!

You can contact Personal Trainer Mohammed by emailing him at with any questions or to book a session.