When it is extremely hot or humid, workouts feel harder because your body has to work harder to cool itself down.
Your heart rate may climb faster. Your breathing may feel heavier. You may need more rest, lighter weights, slower pacing, or workout modifications.
The goal is simple:
Train smart. Stay hydrated. Listen to your body.
Check out the signs of heat exhaustion and be very aware of the signs of heat stroke below.
Be sure to check out and incorporate the best practices for working out in extreme heat at the bottom of this post!
Signs of Heat Exhaustion
Please stop working out and let a coach know if you notice:
- Dizziness or lightheadedness
- Headache
- Nausea
- Unusual weakness or fatigue
- Muscle cramps
- Heavy sweating
- Chills or goosebumps even though it is hot
- Feeling faint
- Dark-colored urine or extreme thirst
If this happens, stop exercising, move to a cooler area, sip water or electrolytes, and cool down.
Do not try to “push through” these signs.
Signs of Heat Stroke
Heat stroke is a medical emergency.
Call 911 if someone has:
- Confusion
- Fainting
- Slurred speech
- Seizure
- Very high body temperature
- Hot, red skin
- Vomiting
- Unusual behavior
Do not wait to see if it gets better.
Best Practices for Hot Weather Workouts
On extreme heat days, small adjustments can make a big difference.
Drink water throughout the day
Do not rely on chugging water right before class. Sip water consistently earlier in the day so you are not starting the workout already dehydrated.
Aim for half your bodyweight in ounces of water each day plus an additional 20 ounces for each hour of intense activity.
Bring water to class
Keep your bottle nearby and use it during rest breaks. Even a few small sips throughout the workout can help you stay ahead of dehydration.
Consider electrolytes if you sweat a lot
If your clothes are soaked, you see salt marks on your shirt, or you tend to cramp, electrolytes may help. This is especially useful during longer workouts or very humid days.
This is why we offer electrolyte heavy supplements in the gym for your re-hydrating convenience, LMNT cans and packs offer the most electrolytes and the Protein2O bottles offer electrolytes + added protein for all of your post workout needs.
Take more rest than usual
Rest is part of the plan on hot days. Give your breathing and heart rate a chance to come down before jumping back into the workout.
Slow your pace
You do not need to move at your normal speed when the heat index is high. Choose a pace you can control and maintain without feeling dizzy, frantic, or overheated.
Your normal level 10 intensity is now an 8. Take at least 2 points off your max intensity level while working out in heat.
Scale the workout early
Lower the weight, reduce reps, shorten the workout, or modify the movement before things feel out of control. Scaling early helps you keep moving safely instead of being forced to stop later.
This is no time to be a hero, scale accordingly based on what your body is telling you and live to workout another day.
Avoid trying to PR
Extreme heat days are not ideal for max effort attempts. Focus on quality movement, smart effort, and finishing the workout feeling okay. Your normal 100% max should be taken to 90% on extreme heat days.
Tell a coach right away if you feel off
Do not wait until symptoms get worse. If you feel dizzy, nauseous, unusually weak, confused, or not like yourself, stop and let a coach know immediately.
We’ll be on the lookout diligently to ensure your safety throughout your Fit2Live workouts.
Listening to Your Body Is Part of Training
Listening to your body is not weakness. It is how you stay consistent, safe, and healthy.
We want you working hard, having fun, and leaving better than when you came in to Fit2Live.
Some days that means pushing. Some days that means backing off and making the smart choice.
In extreme heat, the smart choice is usually to slow down sooner, rest more often, hydrate well, and communicate with your coach.
You can always train hard again.
You only get one body, so take care of it.
NEXT UP: ALL ABOUT HYDRATION
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About Fit2Live
Fit2Live is Ann Arbor’s premier fitness and nutrition coaching gym located on the south side of Ann Arbor just off of Ellsworth by Costco. We are dedicated to helping busy professionals, parents, and everyday people build sustainable health and fitness habits that last a lifetime. We are in the business of real, sustainable health and fitness change. Our expert coaches specialize in functional fitness, CrossFit, group fitness training, personal training, corporate fitness training and nutrition and wellness coaching. We offer scalable workouts and customized programs designed to help you get stronger, gain lean muscle, lose body fat, and feel confident in your body. At Fit2Live, you’ll never be just another member—we provide high accountability, personalized coaching, and a supportive community that keeps you motivated. Whether you’re brand new to fitness or ready to take your training to the next level, Fit2Live is Ann Arbor’s go-to destination for functional fitness, group training, personal training, strength training, and healthy lifestyle transformation. Ready to start your journey? Book your free No Sweat Intro today and see why our members call Fit2Live the best hour of their day.