Summer is here and so is the UK heatwave. Staying fit in this weather is not about pushing through at all costs, it is about adapting your approach so your body stays strong without burning out. I have had to tweak my own routines lately and I will share how I am keeping my health and fitness journey going without overheating.
Avoiding Peak Heat Hours
The first change during a heatwave is to avoid working out in the middle of the day. That 12 to 3pm window can be brutal, especially indoors (when air conditioning is not always the greatest) and I definitely avoid training under direct sunlight. I have shifted my own training to early mornings when it’s cooler It is easier to focus and you feel fresher for the rest of the day.
Evenings work too, when the sun starts to ease off. It is not just about comfort, it is about safety. Training in extreme heat adds unnecessary strain on the heart, especially when you are doing high intensity workouts
Hydration and Breaks in Body Combat
When I am teaching Les Mills Body Combat I always advise my participants that you do not need to go one hundred percent every round. It is absolutely fine to take a breather, drink some water and rejoin when you are ready. You will still get the benefits without risking dehydration or dizziness.
I have also started adding in more vocal prompts about hydration during my sessions. A sweat soaked t-shirt might feel like a badge of honour but proper performance and recovery come from staying hydrated and listening to your body.
Eating Light and Smart
Food makes a huge difference in how you feel when training in the heat. My go to in summer is lighter meals that still fuel me properly. I have been focusing on:
- Plenty of fruit and vegetables as part of my nutrition plan
- Lean protein like tofu and eggs
- Simple carbs including brown rice and sweet potato
- Smoothies – I have a Ninja blender which turns anything into a great smoothie
I avoid heavy or fried food before a workout. It just slows me down and makes the session feel harder than it needs to be.
Making It Work for You
Fitness is not about pushing hard all the time, especially not during a heatwave. The goal is to train smart, stay consistent and adjust when the environment changes. Take breaks, stay hydrated, fuel your body and most importantly enjoy it. As always. if you are struggling with the heat take it as a sign to slow it down, not stop completely. Your fitness journey is long term. A few tweaks now will help you stay on track through the summer months.