Clothes for training in hot weather

Short answer: In warm weather, evaporation is your only cooling. Your clothes should spread sweat over a large area so it can evaporate as quickly as possible, and they should be light enough not to trap heat.

Evaporation is the cooling

Sweat that stays on the skin in drops does not cool you. It needs to spread over a larger area so it can evaporate and take heat with it. A thin bamboo T-shirt for women sits close to the skin and spreads moisture out, which you notice most on the back and under the arms.

Train at cooler times

Around midday the sun is strongest and the air warmest. Early morning or late evening is often cooler, which makes training easier. Choose a route with some shade, and take the first warm days a little slower so your body can get used to the heat.

Light rather than dark in the sun

In direct sun, dark colours absorb more heat than light ones. If you train in the sun, light colours are cooler to wear. In the shade and indoors, colour makes no difference to heat. For cool mornings or evenings, a light bamboo sweatshirt for women is a pleasant layer to bring.

Your feet get warmest

In closed shoes in warm weather, your feet get damp within twenty minutes. Damp skin rubs more easily and can lead to blisters. Thin socks for women in bamboo lie smoothly and feel soft against the skin. Choose well ventilated shoes and change socks if you train for a long time.

Loose or close fitting

A close fitting layer spreads sweat well because it touches the skin everywhere. A loose layer lets in more air but can feel heavy when wet. Many prefer a fit in between that rests lightly on the body without clinging. Try a few options and notice what feels best in the heat.

Drink and take breaks

In the heat your body loses fluid through sweat. Drink water before, during and after training, and rest in the shade if you feel dizzy or unwell. If you have questions about training in heat and your own health, talk to your doctor.

Sun protection

A light top covers the shoulders and neck, which often get the most sun. A cap or thin headband keeps the sun off your face and sweat out of your eyes. Remember sunscreen on the areas your clothes do not cover.

Washing after training in the heat

Clothes from training in warm weather are wet and should be washed after every session. Hang them up as soon as you get home so they do not sit damp in your bag. Turn them inside out, wash at the temperature on the label, skip fabric softener and dry them in the shade.

Frequently asked questions

What should you wear for training in the heat?

A thin layer that spreads sweat. Evaporation is the only cooling your body has when the air is warm.

Is it better to train without a top?

Rarely. A thin layer spreads sweat over a larger area, so it evaporates faster. It also protects you from the sun.

What about colour?

In direct sun, light is cooler than dark. In the shade and indoors, colour makes no difference to heat.