Source: French to English Tester Published on: 2026-06-29
Source: The Conversation – in French– By Alejandro J. Almenar Arasanz, Professor in the Physiotherapy Department, Universidad San Jorge
It is possible to train in hot weather by taking certain precautions. The essential thing is not to prove what one is capable of, but to progress, to listen to one’s body, and to adapt one’s program.
When thesummerupon arrival, the same recommendations are repeated: avoid the hottest hours of the day, seek shade, and drink water. These are sensible pieces of advice, especially in times ofheat wave, but they do not always correspond to reality. Some people like to train, sweat, run, or cycle outdoors.
(In France, during extreme heat, the Ministry of Health advises limiting physical activity as much as possible and favoring gentle activities. Simple measures help to prevent accidents, emphasize its services. Findhis advice devoted to sports practice during heat peaks, ed.)
Is it possible? Yes, but theheatadds an additional load and requires adapting the effort. It is not the same thing to go out for a half-hour walk as it is to do running intervals, a long bike ride, or an intense strength training session. The risk and necessary adaptations depend on the person, the type of exercise practiced, and the duration of heat exposure.
The same training is no longer quite the same
During exercise, muscles generate heat. To dissipate it, the body sends more blood to the skin and activates sweating, while continuing to supply the muscles. That is why a usual pace can prove more demanding in summer:perception of effort increases, fatigue occurs sooner, and performance may decrease.
Adapting your training does not mean being less fit. Running slower, reducing the number of sets, or lengthening rest times can require an effort similar to that of a more intense session in cool weather. On very hot days, the stopwatch or training load does not always reflect everything: it is also important to pay attention to your sensations, your breathing, your heart rate, and your ability to recover between efforts.
Sweating helps, but it is not an end in itself
Sweating is one of the main mechanisms used by the body to dissipate heat, but what really cools us down is the evaporation of sweat on the skin. When humidity is high, one can end up soaked and, despite that, cool down less effectively.
Moreover, sweating more does not mean training better, burning more fat, or eliminating more “toxins.” It depends on the temperature, humidity, clothing worn, intensity, and individual adaptation. That is why it is not very relevant to evaluate a session based on the degree of dampness of the T-shirt at the end of exercise: it can be an indicator of the effort provided, but also simply of heat, humidity, or a poor choice of clothing.
Another aspect to take into account is that heat tolerance is acquired through training:progressive exposure improves the ability to sweat and regulate body temperature. A beginner must therefore favor shorter sessions, at moderate intensity, and times when it is less hot. A trained and acclimated person, on the other hand, has a greater margin of maneuver, but is not invulnerable: they can reduce the pace during endurance exercises and decrease the volume or lengthen rest periods during strength training sessions.
Eat and drink in a reasonable manner
Engaging in intense exercise immediately after a heavy meal can promote the onset of feelings of heaviness, nausea, or digestive troubles. It is advised to allow sufficient time or, if time is limited, to opt for light and easily digestible foods, such as a fruit, a slice of bread with honey or jam, a yogurt, or a simple small sandwich.The quantity and timing must be adapted to the type of training and to each individual’s tolerance.
It is also useful to start the session well hydrated. For a short session, water is generally sufficient, but if the effort is prolonged or if sweating is abundant, it may be useful to also replenish mineral salts and carbohydrate reserves.
In any case, drinking excessively (“just in case”) is not a good idea:hydration must be adapted to the duration and intensity of the effort, as well as to individual losses. A good practical rule is to arrive at training without being very thirsty and to observe how the body reacts afterward: excessive fatigue, a headache, or abnormally slow recovery may be signs indicating that the session, the heat, or the hydration have not been properly managed.
Training in the full sun adds an additional constraint
Some people like feeling the sun during their workout. This preference should not be demonized, but it must be understood that solar radiation increases the thermal load and causes additional exposure to ultraviolet rays.
If you choose to train under the sun’s rays, it is advised to protect your skin, wear light clothing, keep water within reach, and accept that some days, you need to reduce the duration or intensity of the exercise. The World Health Organization (WHO) recommends limiting exposure during the hours when theradiation is the most intenseand ofseek shade, protective clothing, and sun protection.
Some symptoms must not be ignored:cases of dizziness, intense headaches, nausea, unusual weakness, loss of coordination, confusion, or feeling faint, it will be necessary to stop, find a cool place, and refresh one’s body.
It is therefore possible to train in hot weather. The essential thing is not to prove what you are capable of, but to make progress, to listen to your body, and to adapt your program. Let’s start with the hill; then, if all goes well, Everest will come by itself.
The authors do not work for, do not advise, do not hold shares in, do not receive funding from an organization that could benefit from this article, and have declared no affiliations other than their research institution.
–ref. Can we do sports in the summer when it’s hot? Yes, but not just any way –https://theconversation.com/can-you-do-sports-in-summer-when-it-is-hot-yes-but-not-just-anyhow-285649