How to train smart when it’s hot - summer edition

I think we’ve all felt this at some point during summer – you’re super excited to work out, but then the sun is blazing, it’s 25°C outside, and your body feels heavy before you’ve even started. The heat affects the body more than you might think, and that’s why it can be smart to approach training a little differently during the summer months.

That doesn’t mean you should stop moving your body – but it’s smart to make a few adjustments. In this article, I’ll share how I usually think when it’s hot outside, along with some helpful facts about recovery, hydration, and how to really listen to your body.

Hydration – the most important foundation

When it’s warm out, we sweat more – and that means the body loses both fluids and salts. If we lose too much without refilling, we get tired, might get a headache, and feel like we have no energy – plus recovery gets worse.

I always try to drink a little extra before I work out (one or two glasses of water about an hour before is usually enough)

I always drink water during the workout, especially if it lasts more than 40 minutes

For super sweaty sessions, I drink something with electrolytes or a rehydration mix like Resorb beforehand

And by the way – did you know this?

Energy drinks, coffee, tea, and alcohol can actually increase fluid loss – so if I’ve had any of that, I make sure to drink extra water too.

😴 If I notice I get dizzy, get a headache or feel unusually tired during a workout, it’s usually a sign that I haven’t had nearly enough water.

In the summer, I like to take my workouts a bit easier – especially when I’m running outside. That’s because the body is already working harder when it’s warm from the start.

Intensity: I slow down on my runs – I usually save speed sessions for spring or fall (unless I randomly get in the mood on a summer evening and I know I’ve had enough water)

Timing: I prefer working out in the morning or later in the evening when it’s cooler

Duration: If it’s too hot, I shorten the session or lower the intensity

Type of training: Sometimes I swap running for a lighter gym session indoors

More breaks: And I always keep water close – in a shaker at the gym or in a hydration pack when running

A hot day is not the time to push yourself just because you “should.”

Recovery – even more important in the heat

At Livity, we often talk about how important recovery is – but when it’s hot outside, it becomes even more essential.

Like I mentioned earlier, the body works harder in the heat and struggles more to cool itself down, which can leave you feeling more exhausted than ever after a workout in the sun.

1️⃣ Try to sleep cool at night → use a fan, light sheets, or open a window

2️⃣ Rest between workouts if your body feels heavy or drained

3️⃣ Eat something right after your session – preferably with a little extra salt

4️⃣ Listen to what your body needs – if you feel like skipping a session, that might be the best thing you can do for yourself that day

Summary

Working out in summer can be the best thing – especially when you get to train outdoors, wherever you are.

But it’s important to remember that your body has different needs in the heat – and that it’s perfectly okay to adjust.

What I always remind myself is this: training should GIVE you energy – not drain it.

So keep this in mind:

✔ Drink a little extra

✔ Adjust the intensity

✔ Rest when you need it

✔ Let movement be something that makes you feel good

And don’t forget – an evening walk, biking with the kids, gardening, or a dip in the ocean all count as movement too 🕶️

You’ll find individual workouts, follow-alongs and training programs you can do anywhere this summer – all in the app ⤵️ Join us HERE⤴︎