As temperatures rise across the UK, British Taekwondo would like to remind all members, coaches, and clubs to take extra care when training in hot weather.
Training in hot conditions place additional stress on the body and can significantly affect both performance and safety. During exercise in hot weather, the heart is required to pump blood both to working muscles and to the skin’s surface to help regulate body temperature.
Heat-related illness rarely happens without warning. You should be aware of the early signs of heat stress and take action immediately if symptoms appear.
Warning signs include:
– Sudden goosebumps despite hot conditions
– Persistent headache
– Dark-coloured urine
– Muscle cramps
– Dizziness or light-headedness
– Unusual irritability
– Confusion or difficulty concentrating
These symptoms should never be ignored or “pushed through.” If they occur, stop training, move to a cooler environment, and begin rehydrating.
When temperatures rise significantly, it is important to adjust training expectations.
– Consider reducing session duration by 15–30% during particularly hot weather.
– Reduce intensity where necessary.
– Increase rest periods between drills and sparring rounds.
– Instead of completing one long session, consider splitting training into shorter blocks.
Where possible:
– Train early in the morning or later in the evening.
– Avoid the hottest part of the day, typically between 11am and 4pm.
– Ensure indoor training venues are well ventilated.
– Take regular drink breaks
– Sip fluids frequently
– Consider electrolyte drinks during prolonged training sessions or when sweating heavily
Listening to your body is essential. Additional rest days may be necessary during extreme conditions.
Summer training can be highly rewarding, but safety must always come first.
By adjusting training loads, prioritising hydration, allowing adequate recovery, and paying attention to warning signs, you can continue to train effectively while reducing the risk of heat-related illness.
Coaches, instructors, parents, and athletes all play an important role in creating a safe training environment. If conditions become too challenging, modifying or postponing training is always preferable to risking a preventable heat-related incident.
Stay hydrated, train smart, and enjoy a safe and successful summer of Taekwondo.
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