🌞 Be Smarter, Not Hotter
When the temperature spikes, so does the pressure we put on ourselves to “stick to the plan”. But here’s the truth: you won’t lose your fitness, strength or progress by easing off for a few days. Your body will appreciate it more!
In fact, training hard in extreme heat can do more harm than good. So instead of forcing a sweaty run that feels like wading through treacle, let’s talk about kinder, cooler alternatives.
Cooler Ways to Keep Moving
- Early‑morning sessions — this is the most obvious as temperatures are lower, the world is quieter and you get that smug “I’ve already trained” feeling before breakfast. However, do still appreciate it can be 20+ degrees at 6.30am so start hydrated.
- Shaded routes — Parks, woodland paths, canal towpaths… anywhere with trees buys you a few degrees of relief.
- Indoor workouts — Strength circuits, mobility flows, yoga or a quick HIIT session in front of a fan.
- Cross‑training — Swap the run for cycling, rowing, skipping or a shorter low‑impact cardio session. Same fitness benefits, far less heat stress.
- Shorter, sharper sessions — If you’re determined to move outside, keep it brief. 10 focussed minutes beats 30 miserable ones.
- Swimming — The ultimate heat‑proof workout. Cool, joint‑friendly and brilliant for cardio.
- Walking — Don’t underestimate a brisk walk. It keeps your aerobic base ticking over without cooking you alive.
 “But will I lose fitness if I skip sessions?”
Short answer: no. Longer answer: generally not. Actually, a rest from exercise can really help the body & you will get back to your exercise feeling more refreshed.
Fitness doesn’t evaporate in a few days. Strength takes weeks of inactivity to noticeably decline for those in their 20’s & 30’s.  Those who are in their Menopausal transition / post menopause will notice it a bit more, but after a few weeks.
Missing a run or two won’t make you gain weight, lose muscle or derail your progress. What does derail progress is pushing through unsafe conditions and ending up exhausted, dehydrated or injured.
Think of this heatwave as a forced de-load — your body will thank you for it.
A Few More Heat‑Smart Tips
- Hydrate well — Before, during, after. Most of what you lose is water, but you also lose some important minerals that help your organs, nerves and muscles work well.Those minerals, called electrolytes, include potassium, sodium, calcium, magnesium and other substances. Once dissolved in liquid, electrolytes carry an electric charge that helps your heart beat, your blood flow and other body functions run smoothly. Electrolytes also help your body absorb and maintain the right amount of water.
If you lose too many electrolytes, your body can’t make them on its own, so you risk becoming dehydrated and experiencing tiredness, brain fog and sometimes nausea and dizziness.
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How do I get enough electrolytes?
There are a lot of ways to get electrolytes. Eating a variety of foods may allow you to get enough electrolytes. That, plus drinking plenty of water, should keep you from getting dehydrated.
- You may need to make a sugar salt drink (1 tea spoons salt to 6 tea spoons sugar per litre water). If you’re an athlete or you exercise intensely, such as running, swimming or biking long distances you do really need to have an electrolyte drink.
- Slow your pace — Heat makes everything harder. Adjusting isn’t weakness; it’s physiology.
- Wear light kit — Breathable fabrics, light colours, and a cap.
- Listen to your body — If you feel dizzy, nauseous, or unusually fatigued, stop. No workout is worth heat illness.
🌤️ The Big Takeaway
Extreme heat isn’t the moment to prove your toughness — it’s the moment to train with wisdom not willpower. Adapt, switch things up, and trust that your fitness is far more resilient than you think.
