If you’ve ever trained through a Queensland summer, you know that heat changes everything. What feels like a light session in winter can knock you flat in January. For fitness professionals, understanding how the body responds to high temperatures isn’t just useful — it’s essential for safety and performance.
When we exercise, muscles generate heat. Normally, our bodies cool down by sweating and increasing blood flow to the skin. But in extreme temperatures, this system struggles to keep up. The result? Fatigue, dizziness, and a drop in performance.
Prolonged overheating can lead to heat exhaustion or, in severe cases, heat stroke — both of which are medical emergencies. Trainers need to recognise early signs, such as pale skin, heavy sweating, confusion, or a sudden drop in effort.
We all know hydration is key, but it’s not just about water. During long or intense sessions, athletes lose electrolytes like sodium and potassium through sweat. Encourage clients to rehydrate with fluids that replace both water and electrolytes.
For sessions over an hour, taking small sips every 10–15 minutes works better than taking large gulps afterwards.
Adapt sessions for the climate. Early mornings or shaded environments help, and lighter loads or intervals with rest periods reduce heat stress. Avoid pushing PBs on extreme days — consistency over time beats any one tough session.
Clothing also matters: lightweight, moisture-wicking fabrics and light colours help the body cool more efficiently.
Help clients understand that taking breaks, drinking regularly and adjusting intensity isn’t weakness — it’s intelligent training. A client who recovers well today will train harder tomorrow.
By applying simple, evidence-based strategies, you’ll keep your clients safe, performing well, and coming back year-round.