Top Tips for Training in the Heat

Summer football is brilliant, but when temperatures soar, it's important to adapt. Whether your child's club has changed training times or they're still playing in tournaments and pre-season sessions, a few simple changes can help them stay safe, comfortable and perform at their best.

Start Hydrating Before Training

Don't wait until you're thirsty. Good hydration starts hours before you play. 

Encourage young athletes to drink water throughout the day leading up to training. Once they're dehydrated, it's much harder to catch up.

If training is particularly intense or lasts for a long period, consider adding an electrolyte powder to their water bottle. Sweating doesn't just mean losing water - it also means losing important salts and minerals that help muscles work properly.

Train Smarter, Not Harder

Many clubs are adapting sessions during hot weather, and for good reason.

If possible:

• Train later in the evening when temperatures have dropped.
• Reduce the intensity of sessions.
• Build in regular water breaks.
• Spend more time on technical work rather than continuous running.

Wear Lightweight Clothing

Choose light, breathable sportswear that helps move sweat away from the skin.

Dark colours absorb more heat, so lighter colours can help keep players cooler during training. Comfortable clothing allows the body to regulate temperature much more effectively.

Don't Forget the Sunscreen

Sunburn doesn't just hurt, it can also affect performance and increase the risk of heat related illness

Apply a high-factor sunscreen around 20 minutes before heading outside and remember to top it up if you're spending several hours at a tournament.

There are some fantastic sports-specific sunscreens available now that don't leave your skin feeling sticky or greasy while you're playing.

Try the Frozen Towel Trick

This is one of our favourite hot weather hacks.

Wet a lightweight microfibre towel, pop it in the freezer before leaving for training, then place it around your neck or over your face during breaks.

It provides instant cooling and is perfect between matches at tournaments too. Microfibre towels are ideal because they're lightweight, compact and stay cool surprisingly well. 

Make the Most of the Shade

During breaks, encourage players to get out of direct sunlight where possible.

A few minutes sitting in the shade while drinking water can help lower body temperature before heading back onto the pitch.

Know When It's Too Hot

There's no shame in stopping.

If a player starts to feel dizzy, unusually tired, nauseous, develops a headache or stops sweating despite the heat, they should stop exercising immediately, move into the shade and begin cooling down.

Some days, especially during extreme heat, postponing training really is the safest option.

Stay Safe and Enjoy Your Football

Hot weather shouldn't stop children enjoying the game they love, but it does mean taking a few extra precautions.

Stay hydrated, take regular breaks, cool down whenever you can and don't be afraid to adapt your training. Looking after yourself today means you'll be ready to go again tomorrow.