Tips For Working Out In The Summer Heat

With summer fast approaching, and bringing the hot weather with it (hopefully!), you may have been thinking of taking your training outdoors to make the most of the sun. It’s true, summer can be the best motivation for you to hit your fitness goals and ramp up your regime. But if you’re only used to exercising within the confinement of your gym’s four walls, working out in heat, and in public, may seem like a big step. Here’s some tips to help you take your fitness routine outside this summer…


Begin with a Shower

This may sound backwards, but stay with us! Taking a cool shower before you step into the summer sun can help to improve your performance in the heat. By adjusting your core body temperature and reducing your heart rate, you’ll find you’re able to withstand the heat for longer, extending your training sessions and burning more calories.

Exercise in the Mornings and Evenings

On those days where it’s so hot that a cold, pre-workout shower just won’t cut it, it’s still possible to get a session in! Try to avoid training under the sun during the hours of 10am – 4pm when it’s at its hottest. Rise early to catch a workout before work, or go out towards the end of the day. If you can only workout at midday, try to stick to shaded areas, and don’t forget the sun cream!

Stay Hydrated

Everyone knows how important it is to drink water during your workout. In fact, you should be aiming to drink six to eight ounces of water or an isotonic sports drink every 15 to 20 minutes when exercising on a hot day. But not many know that being in a well-hydrated state at the start of a workout means you avoid excessive fluid and electrolyte losses. In short, just keep drinking throughout the day, don’t just wait until you’re exercising.

Wear Light Coloured Clothing

Dark colours will absorb the heat, only succeeding in raising your body temperature quicker. Loose, light coloured clothing not only reflects the heat, but will allow more air to circulate over your skin, keeping you cool.

Invest in Equipment

Exercising outdoors doesn’t mean you have to restrict yourself just to running! Pick up some slam balls, a kettlebell, a speed rope and an exercise mat, and you’ve got everything you need for a super-effective workout. Need some inspiration? Check out these HIIT workouts that are perfect for a session outside.


We hope these tips will help you to still smash your fitness goals throughout the summer, and remember to stop by one of our 10 stores to see our huge range of products that would be perfect for an outside workout!

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Fitness Superstore

A "Bricks & Mortar" retailer founded in 1994, Fitness Superstore is the largest supplier of specialist fitness equipment in the UK, with eleven stores nationwide.
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