Tips for working out in hot weather!

After days of gloomy, depressing weather, you finally see the temperatures rising on your weather app. And as we know from the Netherlands, it just has to jump straight above 30 degrees! Lovely, you think — until you step outside in your running gear and sweat is already dripping down your forehead before you’ve even taken a single step.

Yeah, working out in hot weather definitely calls for a different approach than you’re used to. Whether you’re training for Strong Viking or just trying to stay fit, with the right preparation, you can get the best out of yourself without overheating.

Wear the right clothing

We get it: that tight black outfit with long sleeves looks super professional. But today isn’t the day to score style points. Proper clothing for exercising in hot weather really makes a difference — not just for your comfort, but also for your performance and safety. Here are the key points to keep in mind:

Breathable fabrics: Choose technical materials (like Dri-FIT or Climalite) that wick away sweat. Avoid cotton—it traps moisture.
Light colors: White or pastels reflect sunlight and keep you cooler than black.
Loose fit: Airy clothing ventilates better, but wear tighter gear where friction is an issue (like your thighs).
Cap or visor: Keeps your head cool and protects you from the sun.
Sweatband or damp buff: Keeps sweat out of your eyes and cools you down.

Hydration is not optional – it’s essential

Don’t wait until you’re thirsty to drink — by then, you’re already behind. On hot days, you lose not only water through sweat but also important minerals like sodium and potassium. You need to replenish those to prevent dizziness, headaches, and cramps.

Start drinking plenty of water well before your run or training — even a few days ahead. During exercise, take small sips regularly to keep your fluid levels steady. Afterward, make sure to rehydrate properly, especially if you’ve been sweating a lot.

Want to know more? Check out our article on why drinking water during exercise is so important!

Adjust your pace — and be okay with doing less

Heat makes everything harder than usual. Your heart rate goes up, your body works overtime to cool down, and your performance might dip compared to what you’re used to. Maybe your lap times are a bit slower, or those push-ups feel tougher. That’s totally fine.

It’s actually important not to push yourself to the limit but to train smarter. Adjust your pace, listen to your body, and focus on endurance rather than max effort. That way, you avoid overheating and injuries, and stay healthy and fit—even when it’s hot.

Don’t forget your sunscreen!

Exercising in the heat and full sun means protecting your skin well. Choose a light, water-resistant sunscreen with the highest possible SPF (we’re fans of SPF 50!), preferably one designed specifically for athletes. It shouldn’t feel sticky, won’t wash off easily with sweat, and provides long-lasting protection against harmful UV rays.

Apply sunscreen well before your workout so your skin has time to absorb it. Don’t forget your face, neck, ears, and the backs of your hands. During longer sessions, it’s smart to reapply after about an hour—especially if you’re sweating a lot or have been in the water (like during Strong Viking!).

Strong Viking during a heatwave

Several Strong Viking editions have seen participants show their inner Viking in the heat. Of course, we love good weather, but when temperatures rise, it’s extra important to watch your health and safety carefully. We also take extra measures to make sure everyone can participate safely and comfortably, even during a heatwave.