Beat the Heat

Training in warm conditions can be challenging, especially in gyms without air-conditioning. Here are some smart strategies to help you stay cool, safe, and motivated during your workouts.

Stay Cool While You Train

• Ask staff to turn on fans to improve airflow in workout areas. While they may not lower the temperature, they can help with sweat evaporation and make you feel cooler.
• Wear lightweight, breathable activewear that allows heat to escape and sweat to dry quickly.
• Train during cooler times of the day, such as early morning or late evening, to avoid peak heat hours.
• Reduce workout intensity during extreme heat. Opt for lower-impact exercises or shorter sessions to avoid overheating.
• Take regular breaks to cool down. Use a damp cloth, sponge, or spray bottle with cool water to refresh your skin.
• Apply cool packs or crushed ice wrapped in a damp towel to your neck and shoulders between sets or after your workout.
• Cool down with a shower or foot soak after training to help regulate your body temperature.
• If it’s safe to do so, visit air-conditioned public facilities like community centres or libraries to cool off after your workout.
• If you're exercising outdoors, protect yourself from the sun with sunscreen, sun-safe clothing, sunglasses, and a wide-brimmed hat.

Hydration Is Essential

Keeping hydrated is one of the most important things you can do during hot weather workouts.

• Drink water regularly, even if you don’t feel thirsty. If you have a medical condition that affects fluid intake, check with your doctor about safe hydration levels.
• Avoid sugary drinks, which can contribute to dehydration.
• Bring a water bottle to every workout and take small sips throughout your session.
• Here is an informative flyer from Healthdirect on the importance of staying hydrated.