Training in the Heat ☀️🥵

Stay Safe, Stay Smart & Still Have Fun

We all love a sunny day… but training in the heat can hit differently🌡️

We have had the first few days of heat with more to follow .. so I thought Id do a little blog on training in the hot hot hot...

Firstly you don't need to stop moving.

Likewise on a scorching day like today it isn't the best idea to try to get a 10k PB

When the sun decides to show her face, temperatures rise and your body has to work much harder to keep you cool. That means even your “normal” workout can suddenly feel twice as tough. Sweating more, feeling dizzy lightheaded, headaches, nausea and exhaustion can all creep up faster than people realise.

At B-Fit, your health always comes first ❤️

That’s why during hotter weather I’ll always adapt classes where needed to help keep everyone safe, comfortable and still enjoying movement without overdoing it. And there's often an Ice lolly there for you as a reward !!

Why training in the heat can be dangerous

When we exercise, our body temperature naturally rises. In hot weather, your body can struggle to cool itself down properly, especially during cardio or high-intensity workouts.

This can lead to:

• Dehydration 💧

• Dizziness or fainting

• Heat exhaustion

• Nausea

• Cramping

• Headaches

• Increased heart rate

• Fatigue much quicker than normal

And remember — it doesn’t matter how fit you are.

Signs you need to slow down 🚨

Please listen to your body. If you experience:

• Dizziness

• Feeling sick

• Chills or goosebumps

• Sudden exhaustion

• Confusion

• Extreme thirst

• A pounding headache

STOP, rest and cool down immediately.

There is absolutely no shame in modifying exercises, sitting out for a moment or taking extra water breaks.

Heat illness after an outdoor session or run ..

Outdoor fitness is far more likely to get cancelled in the heat than a thunderstorm, because a responsible trainer knows heat carries big risks, and often the side effects don't start until your home. Being in the direct heat and sunshine on top of the extra demands heat is placing on your body during training, can lead to discomfort, illness and death.

My tips for safer summer training ☀️

Hydrate BEFORE class

Don’t wait until you’re thirsty. Drink water throughout the day, at least a litre more than usual

Bring water with you

And more than you think you’ll need, and chill or freeze it before you come ( or those snazzy stanley's seem to keep it cool )

Wear light, breathable clothing

Your black leggings might not thank you in 28 degrees 😅 Wear the damn shorts, no one is looking, no one cares, be comfortable.

Eat properly

Training on an empty stomach in the heat is never a good combo. Eat something light if needed

Pace yourself

You do NOT need to go full beast mode every session. Allows yourself grace if your workouts not feeling great. Don't go all out, take extra rests

Listen to your body

Your body whispers before it screams.

Change it up

Adapt your workouts, train early morning or late evening when its cool. Try a swim or cycle.

What I’ll be doing in classes 👇

To help everyone stay safe and enjoy classes during warmer weather, I’ll be:

• Adapting workouts where needed

• Adding more recovery breaks

• Reducing intensity if temperatures get too high

• Encouraging hydration breaks

• Watching everyone closely for signs of overheating

• Using Fans, or cooler spaces

• If outdoors, choosing later times, shorter classes or using shade.

• Bringing ICE LOLLIES 🍦 and maybe water bombs 😄

  
  

Fitness should make you feel better — not broken.

So let’s move smart this summer, look after each other and remember, doing something is always better than doing too much and feeling awful afterwards or doing nothing and telling yourself your enjoying our little summer.

Stay cool 💙