High performance looks different for everyone. For some, it means sticking to a routine, getting a full eight hours of sleep and ensuring a training plan never falls by the wayside, come rain or blazing sunshine. For others, it’s juggling a social life with a 7am fitness class, bookending the day with work drinks and somehow finding the energy to do it all again the next morning. Whichever camp you fall into, understanding what separates a good workout from a great one — and what can derail it entirely — is key.
As the temperature rises, however, that equation becomes more complicated. Staying comfortable in the heat can fundamentally change the way we train, turning even the most reliable fitness habits into a logistical challenge. Calisthenics purists start avoiding outdoor gyms, for example, while runners who usually squeeze a 5K fartlek into their lunch break rethink their schedules altogether. Finding ways to beat the heat without sacrificing performance can feel like a minefield; unless, that is, you arm yourself with the right tools, strategies and recovery habits, from training at cooler times of day to choosing products that help you stay fresh and comfortable when temperatures rise. Consider this your guide to the latter.
Time is on your side
Last summer was officially the hottest summer on record for the UK, and this year is shaping up to be another scorcher, meaning you’ll need to re-strategise on your training and make the most of the longer hours of sunlight. If you’re used to training during a lunchbreak, for example, swapping to a morning workout will not only dodge the most damaging UV rays but, if two studies are to be believed, also help you enjoy a boost in deep, slow-wave sleep come night-time, and a spike in cognitive function for the working day ahead. On the other side of the coin, hitting the squat rack in the evening will make the most of your increased core temperature, from which flexibility, muscle strength and joint pain are all improved. Additionally, it’s documented that most athletic records are broken after dark, meaning that an after-dinner lift could not only save you a spot of sunburn but boost your 1RM at the same time.
Groom for improvement
Getting to the gym floor, track, or favourite class is only half the battle, because where your body goes, your mind must follow. If you’re not feeling your best – perhaps your sleep has been off due to the heat, or you’re a little underfuelled after another chilled salad from the fridge – you’re unlikely to be making significant strength or speed gains. It’s difficult to keep your head in the game when it’s hot and sweaty, too.
Head & Shoulders Menthol Fresh Anti-Dandruff Shampoo
Head & Shoulders Menthol Fresh Anti-Dandruff Shampoo
And with heat and sweat contributing to irritation and itchiness, your scalp deserves a little extra attention, too. Chuck a bottle of Head and Shoulders Menthol Fresh Anti-Dandruff Shampoo in your gym bag and you’ll benefit from an instant cooling sensation of up to -50°C, a scalp refresh and up to 100 per cent dandruff protection. Can your normal shower gel do the same?
Level-up your athleisure
Not all athleisure is created equally. If you’re serious about staying cool, you may need to ditch the old football t-shirt and opt for something a little more breathable for your next session. Sweat-wicking fabric, for example, has become the go-to material for the majority of athleisure brands on the high street and is a specialised material that pulls sweat away from your skin and moves it to the fabric's outer surface, where it can evaporate quickly. Additionally, look for shorts with a four-way stretch so that they can move with you — whether you’re deep in a cossack squat or flowing through the world’s greatest stretch — and t-shirts with a back vent, a breathable mesh panel that allows airflow in to keep you dry and (hopefully) cool.
Top up on your supps
If you have a scoop of protein after your workout and enjoy the numerous, science-backed benefits of creatine, consider adding electrolytes to your supplement stack this summer. While they won’t directly keep you cool, they offer tangible benefits during summer, when sweat-loss is at its highest. If you’re exercising for over an hour, for example, training at a high intensity, or moving in hot conditions (all three, perhaps), you’ll need to take on the correct amount of electrolytes to replace the salts your body has lost. Not only will it help combat dehydration, but it can also reduce fatigue as the session goes on. No wonder it’s trusted by so many endurance athletes, from long-distance cyclists to ultra-runners. Electrolytes typically come in three forms: effervescent tablets (usually the cheapest on a cost-per-use basis), powders, or ready-to-drink cans.
Keep your cool this summer — and look good doing it — with Head and Shoulders Menthol Fresh Anti-Dandruff Shampoo
Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper
