Heatwaves can turn even an easy workout into a draining slog. But you don’t need to stop training altogether. Try these cooling tricks that endurance athletes swear by
1. Shift your workout earlier — even by 30 minutes
The difference between training at 7am and 7:30am during a heatwave can be dramatic. Early starts mean lower core temperature, lower heart rate drift and less dehydration before your session has even begun. If mornings are impossible, wait until late evening when pavements, parks and gyms have cooled down.
2. Treat hydration like a pre-workout strategy
Most people start drinking water once they already feel thirsty — which is too late in hot weather. Start hydrating 60–90 minutes before training and add electrolytes if you’re sweating heavily. You’ll maintain blood volume better and avoid that sluggish, dizzy feeling midway through a session.
3. Slow your pace before your body forces you to
Heat raises perceived effort quickly. That means your usual “easy” run or circuit can suddenly feel brutal. Instead of chasing normal pace targets, reduce intensity by around 10–20 per cent and focus on effort levels. You’ll often perform better overall and recover faster afterwards.
4. Freeze a damp towel before training
A surprisingly effective trick for exercising in a heatwave: put a wet towel in the freezer for 20 minutes before your workout. Using it on your neck, wrists or forehead immediately after training helps lower body temperature fast and can make recovery feel dramatically easier.
5. Wear lighter colours — not just lighter fabrics
Breathable fabrics matter, but colour matters too. Dark tops absorb more solar radiation, especially during outdoor sessions. Loose-fitting white, beige or pale grey kit can noticeably reduce heat build-up on sunny runs or walks.
6. Shorten your workout, not your warm-up
One of the biggest hot-weather mistakes is skipping preparation because you already feel warm. Muscles still need activating. Keep the warm-up, but trim the overall session length instead. A focused 35-minute workout in high heat can outperform a sluggish 60-minute grind.
7. Use “cooling breaks” between sets
During strength sessions, sit near a fan, splash cold water on your forearms or step outside into shade between blocks. Small cooling interventions help reduce cardiovascular strain and can keep performance higher across the entire workout.
8. Don’t ignore your post-workout appetite drop
Heat often suppresses hunger, but recovery still matters. If a full meal feels unappealing, go for lighter options with protein and fluids — think Greek yoghurt with fruit, a smoothie, or eggs on toast. Recovery becomes much harder when you under-eat in heatwave.
9. Watch your caffeine timing
Coffee before training isn’t automatically bad in the heat, but too much caffeine combined with dehydration can amplify jitters, dizziness and elevated heart rate. If temperatures are extreme, consider reducing your usual pre-workout dose or switching to an electrolyte drink instead.
10. Know the warning signs that mean stop immediately
Heat exhaustion can escalate quickly. If you feel dizzy, nauseous, confused, unusually chilled, or stop sweating despite the heat, end the session immediately and cool down. Missing one workout is infinitely better than pushing into dangerous territory.
