Beat the heat with body-friendly, brain-friendly workouts.
Working out in hot weather is tough. It’s harder to focus, motivation drops, and your body tires out faster. For those of us with ADHD, the heat can add even more barriers – from sensory overwhelm to struggling with routine.
Here are some practical, ADHD-friendly ways to stay active when temperatures rise to keep you from burning out or melting down.
1. Time it right ☀️
The worst time to exercise? Midday. The sun is at its wildest between 11am and 4pm, and your body will feel it.
💡 Here’s what you can do:
- Morning workouts: Cooler, quieter, and often easier to stick to if your brain is still half asleep and not overthinking.
- Evening sessions: Bonus points for post-sunset breezes and fewer distractions.
- Try linking it to a routine anchor: “After my coffee, I go for a walk.” Your ADHD brain loves structure, even if it pretends not to. 😉
2. Hydration: Not optional 💧
This isn’t just about sipping water during your workout. Start early.
👉 Dehydration can cause dizziness, fatigue, and poor performance.
💡Tips:
- Drink a big glass of water when you wake up.
- Add a pinch of salt or an electrolyte tab if you’re sweating loads.
- You can add some fruit or herbs to make it a bit more interesting!
- If you’re forgetful, it helps if you set a ‘time to drink’ timer.
3. Take it indoors 🏠
If the thought of being outside makes you wilt, that’s totally valid.
💡 Indoor movement options:
- Bodyweight workouts at home (think: squats, push-ups, dancing around your living room).
- Join a gym or studio with AC.
- Try my 👉 semi-private sessions – small group sessions, safe environment, personalised coaching.
And let’s not forget: stretching or yoga in your bedroom with a fan on full blast totally counts.
4. Make it ADHD-friendly 🧠
Hot weather can zap your focus and motivation even more if your brain’s already running on 37 tabs.
💡 Here’s how to trick yourself into moving:
- Keep it short: 5-15 minutes is enough if you feel like you physically can’t do more. You can always stop after that – but often, momentum kicks in.
- Sensory check: Swap clingy workout gear for loose, comfy clothes. Cooling towels and a cold flannel on the neck are gamechangers.
- Novelty helps: Try a new YouTube video, move to a playlist you’ve never heard before, or invent a workout game (burpees every time the chorus drops?).
5. Cool down properly 🧊
Don’t flop straight onto the sofa after finishing your workout.
💡 Do a gentle cool down:
- A cold shower (or lukewarm, if your nervous system can’t cope with extremes).
- Icy drinks or frozen fruit.
- Lie down with a fan and a wet towel.
You deserve recovery that feels good, especially in the summer heat!
6. Final thoughts 🤍
If summer movement feels harder, that’s not just in your head. Your body’s working overtime to stay cool and function.
Remember to:
- Modify.
- Slow down.
- Choose rest when you need it.
That’s all progress! 🌈
👉 And if you want support that gets how neurodivergent brains and hot weather don’t always mix – come train with me. Semi-private sessions in an inclusive space, no toxic fitness vibes, ever.
If you’d like to work with me contact me at: berntogetfit@gmail.com
Struggling with all the pressure to look a certain way in the summer? Read this next 👉 How to survive summer body expectations without burnout or crash diets
