16d • Training
3 Tips for Training in High Temperatures
1. Prioritise hydration before, during and after training:
- Start your day with a pint of water, as soon as you wake up, regardless of when you're training.
- Keep a drink with you, everywhere you go
- Aim to start your session well hydrated and sip fluids throughout.
- Consider adding electrolytes to help replace sodium and other minerals lost through sweat.
- A drop in hydration can significantly reduce strength and your pump, don't chase the pump on hot days.
2. Adjust training intensity and rest periods
- Heat places additional stress on the cardiovascular system, reduce volume slightly if performance is suffering.
- Take longer rest periods between sets if needed.
- Focus on maintaining quality reps rather than chasing a pump or PB's.
- Training hard is productive, overheating is not.
3. Train at the coolest time of day
- Early morning or later evening sessions are usually best.
- Lightweight, breathable clothing can help regulate body temperature and improve comfort.
- Better temperature control often means better performance and recovery.
Bonus Tip:
- Don’t underestimate recovery. High temperatures can increase overall fatigue, so prioritise sleep quality, sleep with a fan on and focus on pre-bed routine, a cool shower can aid sleep.
- Stick to your nutrition, heat can reduce your appetite, even if you're trying to lose weight, its important to stick to your macros or food plan, your body needs even more fuel for recovery in the heat.
My favourite hydration supplement is available from AD Bodytech in the link below:
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3 Tips for Training in High Temperatures
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