Hot, Bothered and Slightly Dehydrated

(Training in a UK Heatwave Without Losing the Will to Live)

You know things are getting serious when the British start training before breakfast on purpose. Not because it’s productive, but because if you wait until 10am your running route turns into a tarmac frying pan and your Garmin starts quietly weeping.

I went for a ride last Thursday. The forecast said “22 degrees and light breeze.” What it meant was “death valley with a hint of pollen.” My water bottle was empty before I reached the end of the driveway, and I spent the last 40 minutes hallucinating a Calippo. By the time I got home, I looked like a burnt crumpet and spoke only in grunts.

That’s when I knew it was official: the Great British Heatwave had landed.

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A Heatwave, British-Style

We don’t have air-conditioned gyms or scenic shade. We’ve got scorched tarmac, nettle-lined footpaths, and a nationwide panic any time the mercury nudges above 24°C.

Our houses are built to trap heat. Our pavements radiate it. And our collective tolerance sits somewhere between “mildly clammy” and “I’m calling in sick.”

Every year it ambushes us. One week you’re debating gloves in July because “there’s a bit of wind,” and the next you’re sweating through your third t-shirt of the morning while Aldi runs out of paddling pools and bargain sun cream.

My phone lights up during these weeks like it’s tracking a national emergency. Athletes reporting in live from the front lines:

• “My socks are squeaking.”

• “My sunglasses are steaming from the inside.”

• “I walked through Tesco just to loiter in the freezer aisle. Pretty sure I’m banned now.”

And to be honest? I support it. If it gets you through your tempo run without passing out beside the frozen fish, crack on.

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Lessons From the Overheated

A few truths the heat has kindly beaten into me over the years:

• Running a 5K at 1pm in a black t-shirt isn’t heat training. It’s just bad decision-making in activewear. Acclimatisation takes time, not sunburn and wishful thinking.

• Electrolytes aren’t optional. Skip them and you’re one long run away from decorating the pavement like a crime scene outline — only with salt stains.

• Dripping with sweat doesn’t mean you’re getting fitter. It means your body’s desperately trying to cool you down and you’re about three squats away from becoming soup with a Garmin.

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The Honest Truth: You’re Going to Be Slower

This bit matters.

Your pace in the heat will drop. Your heart rate will spike. Your perceived effort will skyrocket. This isn’t a sign you’re unfit — it’s your body desperately trying to keep you alive.

Trying to “push through” on a red-alert day is about as smart as going for a long ride on an empty stomach because “you want to train low.” What you’re actually training is your ability to suffer in silence and regret all your choices.

You can absolutely train in the heat — but you’ve got to adjust:

• Slow down. You’re not chasing PBs, you’re chasing survival.

• Start earlier. Yes, it sucks. Yes, you’ll be proud you did it.

• Hydrate. Properly. Not just water. Salt, electrolytes, real fuel.

• Dress for it. Light colours, breathable kit, no cotton. Cotton is for towels and regrets.

• Plan routes with shade. Trees are now more valuable than Strava segments.

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British Heatwave Culture: A Training Hazard in Itself

Every athlete I know turns into a weather expert the minute the sun appears. Group chats light up with weather app screenshots — five different forecasts, all slightly panicked. One says “cloudy,” another says “feels like fire.” Someone always suggests moving the session “just in case,” while everyone else is secretly hoping it gets cancelled altogether. The insects join in too. Not politely, like butterflies in a meadow. No — it’s midges, angry ones, swarming like they’ve got a personal vendetta. One moment you're running, the next you're inhaling an entire protein-rich cloud of them and blinking like you’ve been pepper-sprayed by nature.

You try to hydrate, but your bottle’s the temperature of old bathwater, your cap smells like it’s been brewing in a compost bin, and every garden you pass is pumping out the combined aroma of burnt sausages, bargain sun lotion, and overconfident barbecuing. You start to wonder if your skin’s leaking or if this is just what gently boiling in your own sweat feels like.

***

Indoor Training: Is It Better?

Short answer: sometimes. Long answer: if your garage is anything like mine, it’s hotter than the gates of hell with the ventilation of a damp sock.

Turbo sessions in a UK heatwave become psychological warfare. You open the door, the heat smacks you in the face, and you stand there for ten minutes negotiating with yourself. By the time you start, your fan’s already been stolen by the dog and the only airflow is your own despair.

If you do go indoors:

• Use a big fan. Bigger than you think.

• Open windows, doors, portal to Narnia — anything for airflow.

• Keep water and electrolytes on hand.

• Accept that it’s going to be a sweat-fest and have a towel ready — or three.

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Signs You’re Overheating

Not to be dramatic, but here’s when to stop and bin it off:

• You stop sweating (bad sign).

• You feel dizzy, sick or your skin goes cold.

• You start thinking your run playlist is “talking” to you.

Cool down, rehydrate, and don’t feel guilty. A heat-stroked athlete is no use to anyone.

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The Upside

Let’s end on something positive: if you can train through a British summer without melting into the pavement, you’re doing alright.

Heat training does improve your fitness once your body adapts. It teaches you to hydrate better, pace smarter, and listen to effort rather than ego. Plus, if your race day ends up being hot? You’ll handle it better than the poor sods who skipped every sweaty session in favour of “waiting for it to cool down.”

There’s also a strange pride that comes with summer training — not because it’s fun, but because you did it anyway. That’s where the fitness lives. Right there in the discomfort. Just on the other side of the heat rash.

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Final Thoughts

There’s no badge for collapsing in a park after trying to race the sun. Training in the heat takes patience, adaptation, and a bit of self-awareness — and that’s a win in itself.

And the best bit? We’ll still moan when it’s cold.

Come October, the same people who nearly combusted during a sunny jog will be layering up like Arctic explorers, muttering about wind chill and how “you just can’t warm up properly.”

Too hot, too cold, too wet, too windy. But we do it anyway.

That’s the real magic of it — the stubborn, slightly deranged persistence of British athletes.

We grumble. We sweat. We suffer. And then we go again.

Because deep down, we know it’s never going to be perfect.

But we’ll train through it anyway — hoodie or heatwave, midges or minus two — convinced this time, it might just be character building.

All jokes aside, warm-weather training needs some actual thought. It’s not just about toughing it out. It’s about staying healthy, hydrated, and consistent — so you don’t end up cooked and benched by Tuesday.

Here’s how to stay functional across the board:

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 Running

Go early or go late. Don’t wait until the sun is blazing — it’s not “grit,” it’s just unnecessary.

Dial back the pace. Heat increases perceived effort. Use RPE or heart rate, not your winter PBs.

Stay shaded. Choose routes with tree cover, water fountains, or loops that pass home/car.

Hydrate early. Don’t just carry water — start hydrated before the run begins.

Protect skin. Use sweat-proof suncream. No one wants a sunburn under a sports bra or vest.

***

 Cycling

Ventilation is everything. On the turbo, use fans. Multiple fans. Outside? Aim for moving air, not baking climbs at midday.

Hydration every 15–20 mins. Sip regularly — don’t wait until you're thirsty or dizzy.

Kit counts. Light jerseys, mesh base layers, and breathable bibs make a big difference.

Think route. Avoid stop-start traffic or long exposed roads. Plan refill spots if it’s a long ride.

Suncream + glasses. Squinting and burning aren't badges of honour. Protect your face and eyes.

***

 Swimming (Indoor and Outdoor)

Outdoor:

Suncream is non-negotiable. Even “waterproof” lotion wears off. Reapply often — shoulders and neck are prime scorch zones.

Know the wetsuit limit. In warm water, you can easily overheat in a full suit. If in doubt, ditch it or use a thinner one.

Hydrate after. You won’t feel thirsty in the water, but you’ll still be sweating — especially in direct sun.

Indoor:

Beware hot pools. Some leisure centres keep their pools warm enough to poach eggs. It’s fine for casual swimmers, not ideal for threshold sets.

Break between efforts. Shorten sets or increase rest if the pool is unusually warm. Take it seriously — overheating is real, even in water.

Watch for steam rooms in disguise. If the air’s thick and there’s no proper airflow, skip the intensity and focus on technique or drills.

Post-swim hydration still matters. Sweat doesn’t evaporate the same way in water — but you’re still losing fluid. Replenish as you would after a hot run.

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 Strength Work

Avoid garages mid-heatwave. If you can’t ventilate the space properly, shift the session or location.

Scale intensity. You can still lift, but reduce rest between sets or trim reps to avoid overheating.

Ditch the hoodie. Training hot doesn’t “burn more fat” — it just raises your risk of heat exhaustion.

Stay cool between sets. Stand in front of a fan or by an open window if indoors.

Hydrate like you would for cardio. Strength work still pushes your core temp up — don’t skimp on water.

Stay safe.

Coach Darren Gibbons