10d • Lesson of the Week
Lesson #32 - ☀️Training when it's + 30°C !!☀️My take and my experience
Summer is brilliant… until you’re halfway through a workout, sweating through your T-shirt, feeling a bit dizzy and wondering why this workout feels a lot "heavier" than usual.
I’ve trained for over 20 years in all sorts of conditions. Including in my current home studio: an attic room above a garage with no air con and no heating.
🥶 So in winter it can be 0°C.
🥵...and in Summer between 30 - 35°C, easily (33 yesterday, yay!)
So I’m not going to give you the usual lazy generic advice of, “Just train at 5am and drink plenty of water.” (which of course is always a simple go to option)
Most people have jobs, kids, busy lives and enough going on already. You need a plan that works in real life, and getting up at 4:30am for a 5am workout and lugging around a 2 Litre jug of water is most probably off the cards for most people.
First: Summer workouts are not the time to prove you’re hard - We are also not training for the olympics here...
You can still train hard in summer. But “hard” does not mean ignoring the signals your body is giving you - of course the fitter your are the better your body can handle a workout in any condition you throw at it, but also age, heart health and general daily stress also play a role in the equation.
So if you feel dizzy, nauseous, unusually weak, get a pounding headache, cramps, or feel faint: STOP!
Don’t try to “push through it.” That is not the discipline we are chasing. That is how people turn a decent workout into a stupid decision.
Here is an insight into what your body is going through...
When you train in heat, your body is trying to do two jobs at once:
- Send blood to your working muscles
- Send blood to your skin to cool you down
Add sweating, fluid loss and lost salts into the mix, and your blood volume and blood pressure can drop. That can leave you dizzy, light-headed, nauseous, weak or crampy.
It can be a sign your body is struggling with heat and dehydration - not a sign you need more caffeine and a motivational speech to kick your butt!
If it happens: get somewhere cool, sit or lie down, loosen clothing, cool yourself down and sip fluids - electrolyte drinks and especially coconut water are an excellent choice. A good wet towel, or just splashing cold water onto the back of your neck will also work wonders!
If symptoms are severe, you faint, become confused, vomit, or symptoms don’t improve, get medical help.
My personal hydration hack: 🚰The 3 x 500ml Hack🚰
This is the simplest hydration habit I’ve found because it does not rely on you suddenly becoming a person who carries a gallon jug around all day.
🚰500ml when you wake up:
- Before coffee.
- Before emails.
- Before life starts asking things from you. Drink it on an empty stomach, which is best for immediate absorption.
🚰Then 500ml by your bed:
Put a bottle there before you go to sleep. If you wake up thirsty in the night, it’s there. If you wake up in the morning, it’s your first win of the day—not a hunt for water while half asleep.
🚰500ml before your workout:
Make this part of your pre-workout ritual.
- Drink your 500ml -
- Change clothes.
- Get to the gym (or set--up your weights at home) - Start your session.
It is not magic. It is simply making hydration automatic before the day, the heat and your workout start taking fluid out of you.
That’s 1.5 litres built into your day without needing to overthink it.
And yes, you still need to drink through the rest of the day- especially if you’re sweating heavily. But this gives you a strong baseline instead of trying to rescue your hydration at 8pm when you realise you’ve survived on coffee.
Adjust the workout, not the commitment
On very hot days (30 degrees plus), you may need to:
- Take slightly longer rest periods
- Reduce the pace or intensity a little
- Train in a cooler part of the day if it works for your schedule - before 10am and after 8pm
- Choose a shorter session rather than skipping it completely (just rearrange your workouts in the app to match)
- Keep a fan, open window or cooler environment in play where possible
The goal is not to win an award for suffering. The goal is to keep showing up, training intelligently and getting results for the long term.
Summer training can be excellent, and let's face it - nothing beats hitting the beach or park with your top off or in your best bikini feeling like a million bucks after a great workout 😎
But you do need to respect the conditions.
Drink your water. Build the ritual. Train smart.
And if your body starts waving a red flag, don’t act like it’s sending you a calendar invite that you can just ignore.
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Lesson #32 - ☀️Training when it's + 30°C !!☀️My take and my experience
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