Training Through the Heat

How to Stay Safe, Hydrated and Motivated During Summer Workouts

Summer is a brilliant time to get outside, enjoy longer days, and bring fresh energy to your training. But as the temperature rises, so does the importance of knowing how to train safely, stay hydrated and keep your motivation high, especially if you’re training in a gym without air conditioning or squeezing in outdoor workouts between work and family life.

I wrote not so long ago about the specifics of gym hydration, but there are also other issues to take into account about training through the summer heat.

So, as the summer continues through one of its peaks, in this post, I’ll share how to adjust your training during warmer months so you can stay consistent without burning out or overheating.

Respect the Heat

When temperatures climb above 25°C, particularly in a busy gym environment, you need to think more carefully about intensity, duration and recovery.

That doesn’t mean avoiding your session altogether. But it does mean:

• Reducing load or volume on very hot days

  
  

• Taking longer rest periods between sets

  
  

• Avoiding the midday peak (train early morning or evening if possible)

  
  

Overtraining in heat can lead to fatigue, dehydration, or even heat exhaustion, so it’s not a sign of weakness to ease off. It’s smart training.

Hydration: More Than Just Water

Proper hydration doesn’t just mean drinking when you feel thirsty. In the heat, you lose electrolytes (like sodium, potassium and magnesium) through sweat, especially if you're lifting or doing intense cardio.

Taking the above into account, I recommend:

• Drinking water consistently throughout the day, not just during your workout

  
  

• Adding electrolyte tablets or powder to one of your bottles

  
  

• Limiting caffeine intake around training (as it can contribute to dehydration)

  
  

Aim for 500ml of water 1–2 hours before training, and keep sipping during your session.

Focus on Form, Not Just Intensity

One of the biggest risks in hot weather is poor concentration and lazy form. When the body overheats, your brain gets tired too, and that’s when injury risks go up.

Instead of chasing PBs every session, use the summer to:

• Work on a perfected technique

  
  

• Try mobility and control-based work (e.g. tempo reps, pauses)

  
  

• Explore outdoor bodyweight sessions if the gym feels stale

  
  

It’s not always about lifting heavier. It’s about training better.

Motivation Slump? Train Smarter, Not Longer

Summer holidays, social plans and heat can all disrupt routine, but consistency matters more than perfection.

If you’re struggling to stick to longer sessions, adapt your training to fit your schedule and energy levels:

• Try 30-minute focused sessions

  
  

• Use supersets or circuits to maximise time

  
  

• Train 3 times per week with intensity, instead of dragging through 5 unmotivated ones

  
  

The goal is to stay in rhythm, not punish yourself.

The summer is a great time to refresh your training, but it’s also a time to train with respect for your body and the environment. Hydrate well, prioritise recovery and adjust your pace if needed.

If you're unsure how to modify your plan or want a short-term summer programme tailored to your goals, feel free to contact me.

Train smart, stay safe and enjoy the season!

Plus, if you would like training advice, whatever the season, also get in touch.

Julien

Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.