Training in the Heat: How to Stay Cool, Safe, and Energised

Training in the Heat: How to Stay Cool, Safe, and Energised

Summer in the UK can be short-lived — so when the sun shines, we want to make the most of it. Outdoor training in the heat can boost your mood, improve your fitness, and even make your body more efficient at regulating temperature. But as with any form of exercise, it’s important to be aware of the extra demands heat places on the body and know how to keep yourself cool.

Why Heat Feels Harder – and Why That’s a Good Thing
When you exercise, your body’s muscles convert stored energy into movement. But here’s the thing — around 80% of that energy turns into heat rather than movement. That’s why you quickly feel warmer during training, even in cooler conditions. In hot weather, your body has to work harder to release that heat, mainly through sweating and increasing blood flow to the skin.

This extra challenge can actually benefit your fitness. Training in the heat can:

Warning Signs to Watch Out For
Heat can be your friend — until it’s not. Be mindful of:

• Dizziness or feeling lightheaded
• Headache
• Unusually high heart rate for your level of effort
• Nausea
• Confusion or sudden fatigue

If you notice any of these signs, slow down, take a break in the shade, and rehydrate.

Smart Strategies to Stay Cool While Training Outdoors

1. Hydration Is Non-Negotiable
Drink steadily throughout the day, not just during your workout. Water is great, but if you’re training for more than 45 minutes in the heat, consider an electrolyte drink to replace lost salts and minerals.

2. Wear Light, Breathable Clothing
Choose lightweight, moisture-wicking fabrics that allow sweat to evaporate more easily. Light colours also help reflect sunlight rather than absorb it. Check out our range of all-weather gear in our shop.

3. Use Cooling Accessories
A damp, chilled towel draped over the back of your neck can work wonders. You can also try a wet, cool cap or headband. Some athletes swear by “misting bottles” to spray water over their skin mid-session.

4. Train in the Shade Where Possible
If your session includes sprints or high-intensity bursts, try to set these up in a shaded area of the park. Clapham Common has beautiful tree-lined sections perfect for keeping cooler while still pushing your limits. Tooting Bec Common also offers a mix of open space and shaded woodland trails for interval training.

5. Adjust Your Pace and Rest Intervals
In hotter conditions, you may need to shorten work intervals or extend your rest periods. This isn’t “slacking off” — it’s smart training that keeps you consistent.

6. Cool Down Gradually
After training, take a few minutes to walk, stretch, and allow your body temperature to return to normal. Jumping straight into a hot car or warm indoor space can prolong overheating.

The Mental Boost of Sunny Training
It’s not just your body that benefits. Exercising in natural light has been shown to:

Where to Enjoy Hot Weather Training Across London and Beyond