Summer is here, and with it comes longer days, warmer weather and more opportunities to train outdoors. But with high temperatures also come challenges. To get the most out of your training and at the same time take care of your body – it’s important to think strategically. Here are CLN Athletics’ best tips for training smart and sustainable when the sun is shining.
Exercise when the temperature is lower
During the summer, it’s wise to plan your workouts around the heat of the day. The hottest period tends to be between 11 a.m. and 4 p.m., and during these hours it’s often tough—and potentially dangerous—to run at high intensity. By training early in the morning or late in the evening, you can take advantage of cooler air and maintain a better pace throughout your workout.
Best times to exercise:
- Before 9:00 AM
- After 7:00 PM
Not only will the temperature be more comfortable, but you will also avoid the strongest UV radiation.
Adjust the intensity
When it's hot, your body works harder to regulate its temperature. This causes your heart rate to rise faster, which can affect both performance and recovery. So it's wise not to chase personal bests in every workout during the summer. Instead of going all out every time, you can incorporate workouts that focus on technique, stability, and movement. Bodyweight training, lighter kettlebell workouts, or mobility exercises work great for maintaining the habit while still giving your body time to recover.
Keep the fluid level up
Drinking enough water is important, not only before and after exercise, but throughout the day. When you sweat more than usual, you lose not only fluids, but also important salts and minerals that affect your performance. For a normal training day in the heat, you should aim to drink 2–3 liters of water, and even more if you sweat a lot. For longer or harder workouts, it may be wise to supplement with electrolytes in the form of sports drinks or tablets.Also consider:
- Drink regularly, not just when you are thirsty.
- Avoid alcohol, especially the day before exercise – it dehydrates the body.
Clothes that work with you
Choosing the right workout clothes can make a huge difference in how you experience the heat. During the summer, you should prioritize garments that are lightweight, breathable, and quick-drying. Functional materials that wick away moisture will help you stay cool and comfortable throughout your workout, whether you're working out in the gym, in the park, or on the beach. CLN Athletics has a wide range of clothing designed for just this. Our garments with moisture-wicking technology and smart fits are perfect for sweaty summer days.Listen to your body
No achievement is worth sacrificing your health for. If you feel dizzy, nauseous, or unreasonably tired during a workout, take it as a warning sign. The heat affects us differently, and some days simply require rest or a slower pace. There is no loss in backing down, on the contrary, it is a sign that you are training consciously.
The text is written by Simon Hallberg
Fitness lover & writer
Published: 2025-06-12
