Exercising in Hot Weather: Summer Workout Tips from Hybrid Health Bath

With warmer weather arriving in Bath, we’re seeing more runners, cyclists, hikers, and team sport enthusiasts making the most of the sunshine. Whether you're training for an event or just enjoying movement outdoors, it’s crucial to stay mindful of how heat can impact performance, hydration, and injury risk.

At Hybrid Health, we specialise in helping clients stay strong, pain-free, and resilient—whatever the season. Here are our expert tips to help you exercise safely and effectively during a heatwave.

Should You Exercise in a Heatwave?

The ideal temperature for physical activity typically ranges between 20–22°C. Once it pushes past 30°C, your body begins to work significantly harder—putting stress on your cardiovascular system and increasing the risk of fatigue, dehydration, and heat-related illnesses.

That doesn’t mean you have to stop training entirely. Instead, adjust your expectations.

“Training in the heat naturally feels tougher. It’s important to slow your pace, prioritise recovery, and understand that your body is doing more work under these conditions,” explains the team at Hybrid Health.

Adapt your mindset: embrace the heat as a form of conditioning, and stay attuned to how your body responds.

How Your Body Responds to Exercising in Heat

🔥 Increased Core Temperature

As temperatures rise, your body diverts blood to the skin to help you cool down. This reduces the oxygen available for working muscles, making movement feel harder. When heat isn't dissipated effectively, your internal temperature can climb dangerously high, increasing the risk of heat exhaustion or heat stroke.

Top tip: Cool down gradually post-workout, stay in motion for 10 minutes, and rehydrate immediately.

❤️ Faster Heart Rate

For every 1°C increase in body temperature, your heart beats around 10 beats faster per minute. If you’re monitoring your heart rate for endurance or rehab purposes, consider adjusting your training zones.

Interested in more precise heart rate zones for training or recovery? At Hybrid Health, we offer performance assessments to help you train smarter.

Common Heat-Related Illnesses to Watch For

• Heat cramps: painful spasms, usually in the legs, after intense activity

• Heat exhaustion: dizziness, nausea, excessive sweating, weakness

• Heat stroke (medical emergency): confusion, fatigue, and body temperature over 40°C

Prevention is key: Listen to your body, rest often, and don’t push through symptoms.

Stay Hydrated: Your Summer Hydration Plan

Not sweating much? You may already be dehydrated. Adults should aim for:

• 2–2.5 litres daily, but in hot weather:

  • Up to 3L for men

  • 2.5L for women

Add electrolytes to your hydration plan—especially during prolonged or intense workouts. Isotonic drinks, coconut water, or electrolyte tablets can help maintain performance and support recovery.

“Over-hydration can be just as dangerous as dehydration. Balance water with sodium, potassium, and magnesium—especially if you’re sweating heavily,” says the Hybrid Health team.

What to Wear: Summer Workout Clothing Tips

• Best times to train: early morning or after 6PM when it’s cooler

• Wear breathable, loose-fitting, moisture-wicking clothing

• Avoid tight Lycra or compression gear that restricts airflow

• Consider cooling vests, buffs, or neck towels on very hot days

Don’t forget a good SPF 30+ sunscreen, sunglasses, and a breathable hat if you’re outdoors for long sessions.

Mix It Up: Try Indoor or Lower-Intensity Alternatives

Summer is the perfect time to diversify your fitness routine:

• Add indoor strength training or Pilates

• Explore mobility work or rehab-focused exercises with a physio

• Use this time to correct movement patterns and address any pre-existing injuries or niggles

At Hybrid Health, our team can help tailor a balanced, heat-safe training plan that works for your goals—whether that’s peak performance or injury prevention.

Final Tips: Stay Cool, Stay Consistent

With the right mindset, hydration, and recovery strategy, training in hot weather can help boost your cardiovascular system and endurance. But more importantly, it’s about keeping your body safe and performing at its best.

🏃‍♀️ Need Support with Summer Training?

Whether you're a weekend warrior or competitive athlete, Hybrid Health is here to support you with:

• Injury prevention and rehab

• Sports massage and recovery services

• Performance assessments and strength programming

• Tailored advice for training safely in heat

📍 Visit us at 28 Milsom Street, Bath, or book online here to speak with a physiotherapist or sports specialist today.