How to Adapt Your Exercise Routine for Warmer Conditions Both Home and Abroad

As we edge into the summer months, many of us look forward to longer days and warmer weather — whether enjoying a sunny spell in Ireland or travelling abroad to destinations like Spain, France, or Italy. For those committed to maintaining their exercise routine, these warmer conditions bring unique challenges. Adapting your training to suit the climate isn’t just about comfort — it’s essential for performance, safety, and overall well-being.

Exercising in the heat places greater stress on your cardiovascular system. Your body works harder to cool itself through sweating, which leads to fluid loss. This can elevate your heart rate, decrease performance, and increase the risk of dehydration, heat exhaustion, and in more severe cases, sunstroke. Being aware of these risks is the first step to managing them effectively.

When travelling to a hotter country or experiencing a heatwave at home, give your body time to adjust. Acclimatisation typically takes 7 to 10 days. During this period, reduce your intensity and training duration. Start with light exercises in cooler parts of the day — early mornings or late evenings — and gradually build up as your body becomes more efficient at cooling itself. This approach reduces the strain on your system and lowers the risk of overheating.

Timing is everything. Avoid the midday sun when temperatures peak between 12pm and 3pm. Opt instead for sessions before breakfast or closer to sunset. If outdoors, look for shaded routes or parks. Alternatively, consider indoor options like hotel gyms or fitness studios, especially when travelling. Downloading a local weather app can help you plan your sessions around daily temperature highs.

Hydration is a non-negotiable in warm conditions. Start your day with a hydration check using the “pee colour test” — pale yellow indicates good hydration. Sip water regularly throughout the day and take on 500-750ml of fluids in the two hours before you exercise. During longer sessions, especially those exceeding 60 minutes, use electrolyte drinks to replenish lost salts.

Post-exercise, replace fluids based on your sweat loss. A simple weigh-in before and after training can guide you — for every kilogram lost, drink approximately 1.5 litres of water. Complement this with light, water-rich foods like fruit, yoghurt, or salads to keep your energy levels stable.

What you wear can significantly impact how you feel during exercise. Choose light-coloured, moisture-wicking, breathable clothing. A well-ventilated hat and UV-protective sunglasses add further defence against the sun, and don’t forget SPF 30+ sunscreen applied 20-30 minutes before heading out. For extra cooling, a cold, damp towel around your neck or sipping an ice slushie before starting can help lower your core temperature.

Post-workout, make recovery a priority. Transition into a cooler environment, whether that’s an air-conditioned room or a quick dip in the pool. Gentle stretching, continued hydration, and rest are key to aiding your body’s recovery process and preparing you for the next session.

Exercising in warmer conditions — whether in the Irish sunshine or under the Mediterranean heat — requires thoughtful adjustments. Respect your body’s signals and modify your routine to match the environment. At PMC Physiotherapy, we’re here to help you stay active and safe, whether you’re preparing for travel or managing your summer routine at home.

If you’re looking to optimise your training while avoiding injury and heat-related setbacks, our team can provide personalised strength and conditioning plans tailored to your needs. Book an appointment with one of our expert physiotherapists today — and make the most of your summer fitness journey.