Exercising in the Heat: Cool, Comfortable and Sensible Summer Sessions

Warmer UK summers are becoming harder to ignore, and many of us are having to rethink how we exercise when the temperature rises. At ’en Joy Dance Fitness Studio in Otterbourne, near Winchester, we’ve already been adapting our indoor group classes with pacing options and plenty of reminders to hydrate. With more very warm days likely as we move into July, here are our practical tips for keeping cool, comfortable and sensible while still enjoying your classes.

After the heat we’ve had recently, a slightly cooler week ahead feels very welcome. A few degrees lower can make a surprisingly big difference when you’re moving, dancing, lifting, stepping, bouncing and generally trying not to melt into the studio floor.

That said, it’s looking as though warmer weather may be building again as we move into early July, with forecasts nudging towards another spell of very warm conditions. And one thing is becoming harder to ignore: hotter UK summers and more frequent heatwaves are looking increasingly part of the picture.

So rather than seeing hot weeks as a one-off disruption, we’re treating this as something we need to adapt to sensibly. Movement still matters. Joy still matters. But so does comfort, common sense and knowing when to turn things down a notch.

What we’ve learned so far

The good news is that the studio has coped better through the recent record-breaking UK heatwave than many of us might have expected.

We’re lucky that our studio at Otterbourne Village Hall is fairly shaded, and during the recent hot spell it felt noticeably cooler inside than it did outside. With a bit of class-by-class judgement and plenty of encouragement to move at your own pace, we’ve been able to keep many classes running safely and comfortably.

Some classes have had lower-intensity options emphasised more than usual. Some sessions have been deliberately paced more gently. And yes, the emergency ice pops have been well stocked and are currently possibly the most popular piece of studio equipment we own!

But hot weather does change things. Attendance patterns change. Energy levels change. What feels fabulous at 9am might feel like very hard work by lunchtime. And even if the room itself is manageable, your body is still working harder when the weather is warm outside.

When you exercise in warm weather, your body is working to power your muscles and keep you cool at the same time, so you might notice you sweat more, your heart rate feels a little higher, or a class that usually feels fine suddenly feels a bit more “oof!”

So here are our tips for staying comfortable, safe and confident in classes during the warmer weeks ahead.

1. Choose your class time (or type) wisely

If you know you struggle in the heat, earlier classes may be your best option.

Morning sessions often feel fresher, before the day has fully warmed up.

That doesn’t mean evening classes are always out — sometimes the studio cools well, and sometimes the evening breeze saves the day — but if you’re heat-sensitive, it’s worth thinking about when you personally feel at your best.

We know it's not always possible to pick and choose different class times when you are fitting them in around work and other commitments, but hot day top picks might include lower-impact or more adaptable classes, such as gentler strength-based sessions where you can pace yourself carefully, rather than high energy cardio or HIIT.

2. Dress for comfort, not for fashion points

This is not the season for thick leggings, or tops that feel like cling film by track three.

Lightweight, breathable clothing can help you feel much more comfortable, and the same idea applies to your skin too. When you’re exercising in the heat, it can help to keep things as simple as possible: lighter looser-fitting clothes, less heavy make-up (or, ideally, none at all), and avoiding rich creams or moisturisers before class, as they are likely to make you feel hotter and stickier.

Your body cools itself partly through sweating, so giving your skin a chance to breathe can make a warm class feel much more comfortable. Of course, if you’re spending time outdoors before or after class, sun cream still very much matters!

Hair up and away from your face and neck can also make a big difference where possible — a ponytail, bun, clip, headband or whatever “please stop sticking to me” arrangement works for you.

A small towel can also be very handy, especially for higher-energy classes. On really hot days, you could even wrap a towel or flannel around an ice pack so it stays cool.

3. Take the lower-intensity option early

One of the biggest mistakes people make in hot weather is waiting until they feel awful before they adapt.

You do not have to “push through” the first half of class and then suddenly realise you've overdone it and cannot carry on.

Take the lower-intensity option early. March instead of jumping. Reduce your arm range. Use lighter weights. Pause when you need to. Have a breather near the fan. Sit out one track. Nobody is judging you.

4. Hydrate before class, not just during it

A few panicked sips of water five minutes before class will not undo a whole day of running around, drinking coffee and forgetting your water bottle.

In warm weather, aim to drink regularly through the day, especially if you’re coming to a higher-energy class. You don’t need to overcomplicate it, but arriving already well-hydrated makes a big difference. And honestly, please don't worry about how many times you may need to stop for a wee!

Bring a full water bottle to class, take breaks before you desperately need them and drink before you feel thirsty. If you forget your bottle, please do grab a cup from the kitchen, and you can always refill as much as needed, no need to ask!

For most everyday classes, plain tap water is absolutely fine — and the main thing is simply drinking regularly before, during and after class. But if you’re doing higher-energy sessions, sweating more than usual, taking multiple classes, or exercising during much hotter weather, an electrolyte drink may be useful for helping replace some of the salts lost through sweat.

I have personally used Hydrate by Awesome Supplements for the past 4 years and love it, so I’ve arranged a 10% discount code if you’d like to try it too. Use ENJOY10 at awesomesupplements.co.uk

Affiliate note: this is an affiliate link/code, which means I may earn a small commission if you buy through it, at no extra cost to you. Please only use it if it feels right for you — supplements are never essential, and it’s always worth checking ingredients and deciding what suits your own body, health and budget.

You can learn more on what electrolytes are, and whether supplementing them may be beneficial, here: Electrolytes: Do You Actually Need Them?

Don't forget to fuel your body too! Although you may not feel like eating much in the hot weather, it's important to keep energy levels up, particularly if you are exercising. Include plenty of veg / salad / fruit with a high water content which will also help keep you hydrated. 

5. Remember that your heart rate may feel higher

Warm weather can make exercise feel harder than usual. Your body is already working to keep you cool, so the same class, same routine or same exercise can feel more intense than it did last week. That does not mean you’ve suddenly lost fitness. It means your body is dealing with extra environmental stress.

So if you usually go full pelt in Zumba, maybe this is the time to make it 80%. If you usually grab the heavier dumbbells, maybe this is the time to choose the lighter ones.

Still moving. Still doing the work. Just with a bit more respect for the conditions and your body.

6. Know the signs that you need to stop

Feeling warm and sweaty in class is normal. Feeling dizzy, faint, sick, confused, unusually weak or crampy is not something to ignore.

Please stop straight away if you feel even slightly unwell. Let the instructor know. Sit down, sip water, and take time to recover.

Heat exhaustion can include symptoms such as dizziness, headache, nausea, heavy sweating, cramps, feeling very thirsty, tiredness or irritability. If symptoms do not improve after cooling down, it may be more serious and need medical help.

Please, if you feel unwell due to heat, avoid just driving home straight away, take some time to sit, drink and cool down first.

7. Be flexible with expectations

During hot spells, classes may feel a little different.

We may reduce intensity. We may add more breaks. We may avoid the hottest, most intense tracks. We may keep strength work steadier and advise lighter weights. We may swap a planned “big energy” session for something more controlled. We may reduce the main section and extend the cooldown period.

That isn’t watering things down. It’s sensible coaching.

A good class should meet the people in the room, on the day, in the conditions we actually have — not stubbornly plough through the original plan regardless.

8. Cool down properly afterwards

The class ending is not your cue to sprint into the car and blast off to the next thing on your to-do list.

Cooling down does not simply mean having a little stretch after class. Cooling down is about taking adequate time to let your heart rate settle.

Keep sipping water. Grab an ice pop. Sit down and have a catch up with your class mates.

Refuel afterwards to keep your energy levels up. If you feel wiped out later in the day, that’s useful information. Next time, you might choose an earlier class, take more low-intensity options throughout, or reduce your intensity sooner.

9. Book early if you can

This really helps us, especially during very hot weeks.

When the forecast looks spicy, we need to make sensible decisions about which classes are viable. If a class has very low bookings by the day before, it becomes much harder to justify running it — especially if we know the heat is likely to affect numbers further, and the few already booked in may decide not to attend.

Booking ahead helps us see what the week is looking like. Equally, if you know it’s going to be too hot for you, cancelling within the usual cancellation window means you keep your credit and we get a clearer picture.

It is never about pressuring anyone to come when they don’t feel comfortable. It simply helps us plan, adapt and keep as much of the timetable running as we reasonably can.

10. Please don’t exercise if you feel unwell

This is always true, but it matters even more in hot weather.

If you feel at all faint, feverish, unusually exhausted, sick, dehydrated or just “not right,” please sit this one out.

If you have health conditions, take medication that affects hydration or temperature regulation, or you’ve been advised to be careful in the heat, follow your medical advice first.

We will always be happy to see you back when you’re ready.

Our approach this summer

We want to keep classes running as normally as possible, because routine, movement and community are important — and, very practically, this is also our work. But we also want to be sensible.

So during hotter weeks, we’ll continue to:

• keep an eye on the forecast

• monitor how the studio feels

• use fans and ventilation as appropriately as possible

• adapt class intensity where needed

• encourage everyone to move at their own pace

• make class-by-class decisions if numbers are very low

• remind you to book or cancel early where possible

• keep restocking the ice pops!

UK summers may be changing, but that doesn’t mean we have to stop moving. It just means we need to be a little more prepared, a little more flexible and a lot less stubborn.

Of course, people exercise, dance, train and play sport in countries much hotter than ours all the time — the difference is that they’re often more used to it, and their routines, buildings, clothing and expectations are better adapted to the heat.

That doesn’t mean we should suddenly treat a 30-degree UK day like business as usual. But it also doesn’t mean having to disappear from exercise until October, when, after taking the whole summer off, it may feel like starting from scratch, or climbing a mountain in flip-flops!

The body can adapt to warmer conditions over time. With repeated, sensible exposure, many people become better at coping with heat: sweating may start earlier, the body can cool itself more efficiently, heart rate at a given effort may feel a little lower, and exercise can feel more manageable. This process is called heat acclimatisation, and it usually develops gradually over around one to two weeks.

The key word there is gradually.

So rather than going from “full-pelt everything” to “see you in autumn,” a better approach for many people is to keep moving, but adjust the dose. Choose cooler class times where possible. Reduce your intensity. Take lower-impact options. Use lighter weights. Rest more often. Hydrate well. Let your body get used to the conditions without trying to prove anything heroic. By consistently turning up for classes when you're able to, even if you're taking it a little easier than normal, you maintain momentum and avoid the “starting from scratch” feeling later. 

Because consistency matters — but comfort, common sense and self-awareness matter too.

So bring your water, wear the breathable shorts, take the low-intensity option before you desperately need it, and remember: you are allowed to enjoy class without absolutely obliterating yourself.

Movement should feel good — even when the weather is being a bit ridiculous.

For some people, exercising in hot weather may not be advisable, or may need extra care. This includes anyone with heart conditions, breathing conditions, blood pressure concerns, pregnancy, a history of heat-related illness, or anyone taking medication that affects hydration, sweating, temperature regulation or dizziness. If you are unsure whether exercising in warmer weather is suitable for you, please check with a healthcare professional and always err on the side of caution.