When the world is your gym, you need to be prepared for all weather conditions.

Summer especially can really up the intensity levels. Higher temperatures mean your body needs to work harder to stay cool.

And when you already have an elevated heart rate, it's not long before your workout comes to a complete standstill – not to mention the effect it can have on your motivation levels.

But with a considered approach, there are actually lots of benefits to be had from working out in the heat.

Getting outside after spending all day stuck in the office is great for getting some head space. And the higher temperatures help to burn fat too. It's easier said than done though.

Summer workout tips

1 - Hydrate

Most of us don't drink enough water. And it's pretty common to be dehydrated and not even realise it – that is, until you get a headache or start feeling dizzy or tired.

And when it comes to working out, you lose even more water through sweat. So, this isn't just about replacing the water you lose while you train. This is about staying hydrated during the day as well as when you work out. That way your body is more prepared for when you start upping the intensity.

In a British climate, we should be drinking around six to eight glasses of water a day – and even more when it's hot.

So, keep an eye on your fluids and make sure you are drinking enough.

2 - Check your salt levels

Salt, or more specifically sodium, is vital for so many processes around the body. And although most of the time, it's not necessary for us to add it to our diet, it is something you want to be aware of when sweating a lot – especially if you train regularly.

*Symptoms such as feeling sick, muscle cramps and headaches following an intense training session in hot weather, could mean you are low on sodium. That's why taking an isotonic sports drink with you when you are training in the heat can be really helpful for keeping an eye on your salt levels.

*For advice on how much salt you should have in your diet, we recommend you speak to your doctor.

Read the NHS guidelines on salt intake for more information.

3 - Plan your route

When the weather's hot, it's worth making sure you have a backup training plan. For example, if your usual running route or training spot leaves you spending too much time in the sun, it's just going to drain all your energy levels.

Look for different places to train, different routes to follow when you're out running and just a wider variety of ways to get your heart rate up – ones that don't involve heading out into the sun.

Shady spots under the trees, places near water or along the coast will feel cooler, breezier and will be far less intense than pounding concrete in direct sunlight.

4 - Timing is everything

Working out in the heat is much more difficult than training in cooler temperatures. So, it's important you take the time to adjust. As well as thinking more carefully about where you work out, it's also important you think about how you are going to train too.

Maintaining distances and timings are much more difficult over the summer – and this is another reason why it's so easy to end up feeling demotivated.

By changing the way you train, you'll be able to get much more out of your time spent doing exercise.

For example, if you're used to doing intervals, adopt Tabata style timings so you're doing shorter bursts of intense exercise with small recovery breaks in-between. If you go running, shorten your distances but go more often so it's more manageable.

5 - Just add ice

Working out in the heat forces your body to work harder – great news for anyone looking to burn fat. But by stressing your body, it can also mean you burn out quicker too.

To help you maintain your energy levels throughout your workout, start off by having a cold shower before you work out.

That way you don't get to the point where you're too hot too quickly. It's also helps you to feel energised and motivated to go out and train.

6 - Little and often

We've talked about it being difficult to sustain your levels of motivation over the summer. This can be a real problem. And if it gets to the point where you're only working out every so often, then it'll just end up being difficult each time you train – which is even more off-putting.

By working out little and often, you'll not only help your fitness levels and recovery time, but you'll also help your body adjust to the heat. That way it won't be so much of a feat every time you train.

Change up your training

A lot of working out in the summer is just about adapting your approach. By mixing up your routines to include a variety of timings, locations and exercises, your fitness levels will really benefit, and you'll be much more likely to work out. Heat stresses the body so find exercises that are less cardio-intensive but still work your muscles hard.

For example, instead of hill sprints, do uphill and downhill lunges. Add in a Sandbag and you're set.

Also, why not take advantage of the warmer weather by focusing on things like your flexibility and range of motion – something that's more difficult in the winter when your muscles are tight.

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Tags: Misc > Lifestyle