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Hot, hot, hot!
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It's so hot that just standing outside for a moment makes you sweat profusely. Can you still exercise properly? (I don't even want to move...)
But as the saying goes, "Summer training during the peak heat is crucial," and if we don't seize the opportunity to sweat it out in the high temperatures, might we miss out on an efficient fat-burning chance?
Don't panic! I'll clarify things for you right now!
I've also prepared comprehensive exercise recommendations for "summer sports warriors" at the end of the article. Make sure not to miss it!
Exercising in Hot Weather Doesn't Actually Make You Lose Weight Faster
First, the conclusion:
Ordinary people really don't have to force themselves to exercise when it's the hottest!
Exercising in high temperatures won't increase the efficiency of fat loss; instead, it might make you more tired and more likely to give up, with an increased risk of heatstroke.
Many people might think: exercising in the heat seems to make you sweat more, which could mean it's more effective for fat loss, right?
Unfortunately, that's probably not the case.
A study compared the energy expenditure during exercise at 89.6°F and 75.2°F and found no significant difference, with the 24°C environment even showing slightly higher energy consumption [1].
So, I really don't recommend deliberately choosing to exercise in high temperatures for "fat loss" or chasing "excessive sweating." Doing so is not only more tiring but also risky for heatstroke.
Research has found that in a high-temperature, high-humidity environment (35°C, 65%), the duration of cycling can be significantly reduced compared to normal conditions, with fatigue setting in more quickly.
When engaging in vigorous exercise in a hot environment, due to the combined effects of environmental heat and body heat production, the body may experience a range of dangers, including dehydration, heat cramps, heat exhaustion, and heatstroke. In high-humidity environments, there may even be a decrease in blood oxygen saturation [2][3].
If the weather is this hot and we're just ordinary people looking to lose some weight or exercise to maintain health, it's strongly advised to exercise indoors in a cool, air-conditioned environment, such as hitting the gym, attending group classes, or playing badminton.
For badminton, a temperature of 80.6-84.2°F is more comfortable [4], while 71.6-75.2°F is better for gym workouts [5][6].
The Benefits of High-Temperature Exercise: Not Necessarily Needed by Everyone
You might wonder: isn't "summer training during the peak heat" beneficial? Professional athletes train in the summer, so there must be some advantages to exercising in the heat, right?
Summer exercise certainly has its benefits, but they might not be what most people imagine: summer and high-temperature exercise mainly enhance endurance levels.
A trial compared the performance of cyclists at 98.6°F and at normal temperatures, finding that even athletes would see a decline in performance due to the heat.
Subsequently, the researchers had the athletes train in a 37°C environment for two weeks and found that the cyclists' performance in the heat improved, even surpassing their previous performance at normal temperatures [7].
This long-term adaptation to heat, generated by continuous exposure to a hot environment, has a professional name:
"Heat Acclimatization" [8]
When the body continuously exercises in high temperatures, the cardiopulmonary function and heat dissipation system gradually strengthen until they are sufficient to maintain normal exercise in a hot environment, thus completing the adaptation to the heat.
This is also why many fitness institutions offer specialized "hot yoga" and "high-temperature cycling" classes.
However, for ordinary beginners or those who have just started exercising, it is not recommended to begin with high-temperature classes.
Of course, if the goal is health, there's no need to be fixated on "heat acclimatization."
But if you want to become "stronger" in endurance sports like cycling, running, or swimming, you can indeed plan for heat acclimatization training during the summer.
For the average person looking to experience the effects of "heat acclimatization," you might choose:
Evening jogging for 30-60 minutes in the summer, at a slower pace than usual, 2-3 times a week.
After 2-3 weeks of continuous training, you should be able to feel your body growing stronger!
Two Life-Saving Tips for Summer Fitness Warriors
Those who exercise in the summer are true "warriors"!
To avoid risks, here are recommendations from the Centers for Disease Control and Prevention [10]:
(1) Prepare adequately before exercising
✅ Pay attention to your physical condition:
If you didn't rest well the night before, consumed alcohol, or feel unwell upon waking, it's advisable to avoid exercising in high temperatures. Recover your health before starting.
✅ Pay attention to the weather:
Check the temperature and humidity before exercising and refer to the table below for corresponding suggestions. Avoid exercising at noon, stay out of direct sunlight, and it's best to engage in activities in the morning or evening.
Note:
🙆🏻♀️ Normal exercise can be scheduled
🙆🏻♀️ Arrange a 5-minute hydration break every 30 minutes of activity
Special attention:
🙆🏻♀️ Closely monitor those with weaker bodies and less exercise experience to avoid dangers such as heatstroke
🙆🏻♀️ High-intensity activities are not recommended
🙆🏻♀️ Arrange a 5-minute hydration break every 25 minutes of activity
Danger:
🙆🏻♀️ It is not recommended for people with weaker bodies or less exercise experience to participate in exercise
🙆🏻♀️ Arrange a 5-minute hydration break every 20 minutes of activity
🙆🏻♀️ Prepare ice packs or a pool for cooling next to the training site
Extreme danger:
🙆🏻♀️ Exercise is not recommended for anyone except athletes
🙆🏻♀️ Athletes should also be closely monitored during training
Arrange a 5-minute hydration break every 15 minutes of activity
🙆🏻♀️ Prepare ice packs or a pool for cooling next to the training site
Different color intervals for exercise recommendations
✅ Choose the right equipment:
Protect yourself from the sun by wearing loose, lightweight, light-colored clothing
✅ Warm-up properly:
Start slow and gradually increase the pace. Before starting the main activity, do a 10-15 minute warm-up consisting mainly of jogging and joint exercises to allow your body temperature to rise slowly and your heart rate to gradually increase. Begin training after a thorough warm-up.
(2) Stay hydrated before, during, and after exercise
Hydration is key—drink more water than usual and don't wait until you're thirsty.
✅ Pre-exercise hydration:
Ensure adequate hydration from the moment you wake up on the day of your workout. Reference hydration amount: approximately 2-4 ml/kg of body weight every 30 minutes, in small sips.
🥤 2-4 hours before training, the reference hydration amount is: 5-10 ml/kg of body weight.
✅ Hydrate every 15-30 minutes during training:
Prepare a bottle of at least 500 ml of sports drink, or make your own by mixing glucose and salt.
Mixing ratio: 6-8% glucose, totaling 100-200 mg of sodium.
✅ Continue to hydrate after training to replenish the fluids lost from sweating.
You don't have to "lie flat" during summer exercise, but don't "force it" either. After all:
Self-discipline is for the freedom of happiness~
If the heat is too uncomfortable, wait for cooler weather before being a hero.
