When summer temperatures soar, many martial artists face a tough choice — skip training or exercise in the extreme heat. The key is learning how to adapt your routine without compromising your safety.
This challenge will be on full display when #3-ranked contender faces in their bantamweight Muay Thai clash in the main event at on June 27 from Lumpinee Stadium in Bangkok, Thailand. Training in one of the world’s hottest, most humid climates, these athletes have mastered the art of performing at peak levels despite extreme conditions.
Whether you’re dealing with a local heat wave or just want to keep training through the summer months, here’s how to stay safe while maintaining your martial arts practice.
Hydration And Nutrition
During a heat wave, your hydration strategy becomes critical when practicing . Start drinking water at least two hours before training – not when you feel thirsty. Aim for 16 to 20 ounces of fluid in the two hours leading up to your session, then continue sipping throughout your workout.
Plain water works for sessions under an hour, but longer training sessions require electrolyte replacement. Sports drinks help, but coconut water provides natural electrolytes without excess sugar. Avoid energy drinks and caffeine, which can actually increase your risk of dehydration.
Your pre-training meal matters too. Heavy, protein-rich foods require more energy to digest, generating internal heat. Instead, opt for easily digestible carbohydrates like bananas, dates, or oatmeal one to two hours before training. Save the heavy post-workout meal for after you’ve cooled down and rehydrated.
Timing And Location
The difference between a safe workout and a dangerous one often comes down to when and where you train. During a heat wave, early morning sessions (before 10 AM) or evening workouts (after 6 PM) are your safest bets. The midday sun can push temperatures 10 to 15 degrees higher than the official reading.
If you must during peak hours, seek shaded areas like parks with tree cover or the shadow side of buildings. Concrete and asphalt absorb heat all day and radiate it back, making these surfaces significantly hotter than grass or dirt.
Consider modifying your usual training spots during extreme heat. That sunny parking lot where you normally practice kicks? Find an indoor alternative or covered area instead. Your regular jogging route? Switch to a tree-lined path or indoor track until the heat wave passes.
Safety And Warning Signs
Knowing the difference between heat exhaustion and heat stroke could save your life. Heat exhaustion symptoms include heavy sweating, weakness, nausea, and dizziness. If you experience these, stop training immediately, move to a cool area, and slowly sip water.
Heat stroke is a medical emergency characterized by high body temperature, altered mental state, and often the absence of sweating. If someone shows these signs, call emergency services immediately while applying cooling measures.
During a heat wave, whenever possible. We often don’t recognize our own heat-related symptoms, but a training partner can spot the warning signs. Set up a check-in system – if either person feels dizzy, nauseated, or confused, the session ends immediately.
