Training in the Antalya Heat: How to Work Out in Summer

Everyone who lives in Antalya knows: from June to September, running outside at midday takes courage. But summer is no reason to stop training – you just need to plan a little differently.

Choose the right time

The best time for outdoor training in summer is early morning. The first hour or two after sunrise are cool and humidity is relatively low. Late afternoon is an option too, but in Antalya it can stay hot long after sunset; asphalt and concrete release the heat they stored all day slowly.

If you have to train at midday, choose an indoor, air-conditioned gym. For training like weights, reformer or kickboxing, that makes the most sense anyway.

Water: don’t wait until you’re thirsty

• Drink water regularly in the hours before training – sip by sip rather than a litre at once.
• Take a few sips every 15–20 minutes during training.
• In sessions longer than an hour where you sweat a lot, water alone may not be enough; think about salt and mineral loss too. A slightly salty snack or a mineral drink helps.
• If your urine is light yellow, you’re doing well; if it’s getting darker, you need more water.

Adjust your pace to the temperature

In hot weather the body sends blood to the skin to cool down; less blood reaches the muscles and your heart rate is higher at the same pace. So don’t be hard on yourself if your running pace drops in summer. Run by perceived effort rather than target pace, or shorten the session a little.

Getting used to the heat takes a week or two. Keeping training light on the first hot days of summer helps your body adapt over the following weeks.

Warning signs

Dizziness, nausea, extreme weakness, suddenly stopping sweating or confusion can be signs of heatstroke. If you notice any of these, stop training immediately, move to the shade or somewhere cool and drink water. If the symptoms don’t pass, seek medical help.

Clothing and sun

Choose light-coloured, thin fabrics that wick sweat quickly. A hat and sunscreen are essential for outdoor training; sunburn makes it harder for the body to release heat.

The indoor halls at 4x4 locations stay cool all summer, while Uncalı’s running track and pitches are ideal for outdoor training in the morning and evening. You can find each location’s summer and winter hours on our locations page.