Workout in the heat: how to train in high temperatures

Working out in summer is especially fun because the entire city becomes your playground. You can get fit in the park, on rooftops or on the sand, and enjoy the mood-boosting effect of outdoor sports while filling your cells with fresh oxygen.

But high temperatures at the height of summer can also put a strain on your body, leading you to question whether you should exercise at all. So to get some clarity on summer fitness, we consulted our expert: Coach Zimo!

Allround Athletics - ©Stephan Tischmann
©Stephan Tischmann

Zimo is a sports scientist, personal trainer, founder of the training community and an all-round athlete himself. With over 20 years training experience, he combines strength, endurance, speed, flexibility and coordination in his training.

Zimo, what time of day is best for summer training?

The most pleasant temperatures for midsummer training are definitely in the early morning hours. However, if you can’t bring yourself to train in the morning at all, I recommend moving your training to around 7pm. It’s still warm, but the sun isn’t shining so intensely. 

Portrait Coach Zimo - ©

Which sports are particularly suitable for hot weather?

You can do any sport you like in the summer however extremely intense sports such as HIIT or endurance running are particularly strenuous in hot weather so you should train regularly and have a certain level of fitness to do this. Or switch to a sport that doesn’t put so much strain on your circulation.

You can also take advantage of the hot weather and try out one or two water sports. Wakeboarding, surfing, stand-up paddling or simply swimming in an outdoor pool or lake will get your circulation going and cool you down at the same time.

What should I eat in the height of summer?

At high temperatures, you don’t just lose fluids through sweat, but important minerals, so eat plenty of water-containing food like fruit and vegetables to compensate. Watermelon, pineapple, strawberries or peaches are super refreshing, while cucumbers and leafy lettuce are a low-calorie source of water and minerals.


How do I make sure I don’t overload my body?

To keep your body from overheating in hot temperatures, be sure to wear appropriate clothing. A white cap will protect your head from overheating and you can wear a white breathable t-shirt or top. If you feel comfortable, you can also train without a t-shirt.

Be sure to drink plenty of fluids at all times – at least half a litre per hour of training and pour water over your head and body to cool down even more.

Preferably train in the shade or move your running route to a forest. There you have enough protection from the sun and the temperature is much more pleasant than in the city that’s full of hot asphalt.

Do you have any other tips to finish off?

In hot temperatures, the ozone level increases. From a value of 180 mg per cubic meter, this can lead to greater stress on the heart and lungs for some people. That’s why it’s advantageous to postpone training until the morning or evening – and if you’re not sure, you can find the current ozone level in most weather apps.

Thank you, Coach Zimo, for your tips on how to train in the summer heat!


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