Sweat smart

Strength, hydration, and knowing when to nap.

Photographs: Pexels

Text: Alexandra Beck

There’s something about summer that makes us believe we should be thriving, with glowing skin, sunrise workouts, and post-class smoothies on a picturesque bench. In reality? It’s often more “sweaty regret in a heatwave” than “radiant goddess rising with the sun.”

Training in summer can be glorious, yes - but only when done smart. Because let’s be honest, lifting weights when your face is already melting by 8:00 am isn’t exactly everyone’s idea of a good time.

When the sun turns up, so should your awareness

Your body is working overtime in the heat. Blood is redirected to help cool you down, which means your heart’s pumping harder even before the workout begins. That fatigue you’re feeling? It’s not in your head. It’s in your circulation, your sweat glands, and that inexplicable desire to lie on the floor under a fan.

Training smart in the summer doesn’t mean training less. It means adjusting your approach, tuning in, and knowing when to push—and when to take a breather by pouring another glass of cold water.

Hydration: the not-so-secret sauce

No, it’s not glamorous advice. But staying hydrated is the linchpin of summer training success. Dehydration can significantly impact your performance, hinder your recovery, and turn your strength session into a disappointing outcome.

Here’s the deal:

Drink before you're thirsty. By the time your brain registers thirst, your body’s already in water debt.

Add electrolytes if you're sweating a lot (and not just from stress scrolling on Instagram).

Don’t rely on iced coffee alone. It’s not hydration. It's a vibe, but it's not hydration.

And while you’re at it, eat your water too. Fruits and veggies - especially cucumbers, watermelon, and leafy greens - serve double duty, providing both hydration and nutrition in one.

Strength training: keep it, tweak it

Summer isn’t the time to abandon strength training - it’s your best defence against muscle loss, sluggish metabolism, and becoming a puddle of midlife exhaustion.

But you might want to:

Train earlier or later in the day.

Lower the volume or intensity slightly.

Add more extended rest periods between sets (and feel zero guilt doing so).

You’re not slacking. You’re self-regulating. There’s a difference - and your future self will thank you.

"No, it’s not glamorous advice. But staying hydrated is the linchpin of summer training success. Dehydration can significantly impact your performance, hinder your recovery, and turn your strength session into a disappointing outcome."

Rest isn’t quitting. It’s a strategy.

If you’re dragging your body through a workout just to tick the box, let’s pause for a moment. Resting doesn’t make you undisciplined. It makes you smart, especially when the heat index rivals your oven setting.

Sleep might be lighter in the summer (thanks to bright Danish evenings), so recovery requires more intention. Think: shady walks, cool showers, short naps, and - if you’re lucky - a hammock somewhere peaceful.

And if one day your body says “nope,” listen. One missed workout doesn’t undo your progress. But ignoring your body repeatedly might.

Training in tune with summer rhythm

Summer naturally invites a shift in tempo. We move a little slower, linger a little longer, and hopefully reconnect with joy. Your training can reflect that as well. It’s not about abandoning effort - it’s about refining it.

Try this:

Swap one heavy lifting day for bodyweight or resistance band training outdoors.

Trade 10 burpees for 10 deep breaths in a breeze (both are valid, but one feels more poetic).

Use this season to focus on form, control, and consistency - not just sweat.

Smart is sexy

There’s nothing noble about overheating in the name of fitness. Smart training is sustainable training. And while you may not break PBs every week, you’re building something far more valuable: long-term strength, energy, and the confidence to know when your body needs fuel, when it needs movement, and when it simply needs a nap.

So this summer, show up with intention. Drink the water. Lift the things. Skip the guilt. And if all else fails, find a fan and lie dramatically in front of it. That counts as recovery, too.