Coaching in Hot Weather: Practical Strategies from the Community Brainstorm
As temperatures soar during the Australian summer, coaching track and field athletes in extreme heat presents unique challenges. In our January Community Brainstorm, experienced coaches from across the country shared their tried-and-tested strategies for keeping athletes safe while maintaining training quality. Their insights highlight key adjustments in training scheduling, hydration, cooling strategies, shade, and alternative session planning.
Below, we’ve summarised the most practical and effective strategies that emerged from the discussion to help you optimise training in warm conditions.
1. Understanding Heat Risk and Following Guidelines
Before making adjustments, several coaches emphasised the importance of understanding the risks associated with heat stress. The SMA Heat Policy provides a guideline for finding the risks on any given day.
One coach explained the process: “Coaches need to find where temperature and relative humidity intersects for their given conditions, then apply the SMA Heat Policy recommendations for that risk level”. The risk charts and guidelines are detailed below:
Risk Chart for Track and Field Events (Excluding Long Distance)
Risk Chart for Long Distance
📌 Key Takeaways:
Use air temperature AND relative humidity to assess risk (accessible via the Bureau of Meteorology).
Follow the SMA guidelines to determine when modifications, cancellations, or rescheduling are necessary.
Monitor individual athletes—common sense and real-time observations matter as much as policy guidelines.
🟢 Low (Green) – Hydration & Clothing Adjustments
Stay hydrated: 6ml of water per kg of body weight every 2-3 hours before training (e.g., 420ml for a 70kg athlete).
Wear light, breathable clothing and reduce excess layers to help sweat evaporate.
Sunscreen does not affect heat loss—apply regularly.
🟡 Moderate (Yellow) – Increase Rest & Seek Shade
Minimum 15-minute rest for every 45 minutes of training.
Extend existing breaks (e.g., halftime) by ~10 minutes or add extra short breaks.
Shorten play duration if no breaks exist.
Always seek shade during breaks and provide access to water.
🟠 High (Orange) – Active Cooling Required
Cold fluids/ice slushies before training.
Cold water immersion (arms/feet), misting fans, or ice towels during breaks.
Water dousing (sponging/spraying) to increase evaporation.
Menthol-based products do not actually cool the body—avoid relying on them.
🔴 Extreme (Red) – Suspend Training
Stop all activity and seek shade or air-conditioning.
Use active cooling strategies immediately.
2. Adjusting Training Times
Many coaches highlighted that the simplest and most effective adjustment in extreme heat is changing when training takes place.
🌅 Early Mornings & Evenings:
Moving sessions to early mornings or late evenings minimises exposure to peak temperatures.
Athletes avoid direct midday sun, which significantly reduces heat-related fatigue.
“ In the summer months we need to move training to earlier in the morning or later in the evening where possible to avoid the heat.”
🏊 Alternative Recovery-Based Sessions:
Some coaches swap track sessions for pool recovery sessions on extreme heat days.
If possible, beach or water-based training can serve as an alternative while still improving conditioning.
3. Hydration: Pre, During & Post Training
Several coaches reinforced the idea that hydration should be a constant process, not just something addressed during training.
💧 Pre-Session Hydration:
Athletes should begin hydrating at least two hours before training.
The SMA recommends 6 ml of water per kg of body weight every 2-3 hours before exercise (e.g., 420 ml for a 70 kg athlete).
🚰 During Training:
Frequent water breaks every 10-15 minutes.
Some squads use group messaging (e.g., WhatsApp) to send hydration reminders before training.
🥤 Post-Session Recovery:
Replenish fluids and include electrolytes if training is prolonged or particularly intense.
4. Cooling Strategies for Athletes
Many coaches shared simple but effective cooling techniques to help regulate body temperature during training and competition.
🧊 Ice & Cooling Towels:
Soaking towels in ice water and placing them over the athlete’s neck or head while waiting between reps helps lower core temperature.
Coaches who’ve tried this method say it provides instant relief in extreme conditions.
💦 Spray Bottles & Cold Water:
Some squads carry spray bottles with cold water to mist athletes between reps.
One coach shared their method of keeping a bucket of ice water on hand for dipping cooling towels throughout the session.
🍡 Cold Snacks:
Little Athletics centres frequently hand out icy poles after competition—a fun and effective way to cool down while rewarding effort.
Some coaches keep Zooper Doopers or electrolyte ice blocks in an esky for athletes post-session.
“For the 15 years I’ve been involved in the Centre, we always offer free icy poles to the kids at the end of competition on hotter days. Cools them down and gets lots of happy little faces!”
5. Maximising Shade & Heat Avoidance
Direct sun exposure increases the risk of heat exhaustion. Coaches highlighted several strategies to reduce sun exposure during training.
“ I recall a Diamond League Comp where it was 35deg, the athlete area was directly in the sun. We got Nicola to sit with a towel near the edge of the track that was covered with shade from the grandstand. She said it felt a good 5 deg. cooler.”
🏖️ Creating Shade:
Set up shade structures (e.g., small gazebos or cabanas) near event areas like the high jump apron or trackside.
Use existing structures (e.g., grandstands, trees) whenever possible.
One coach recommended purchasing a large umbrella (~$100 from Bunnings) to provide quick, portable shade for both athletes and coaches.
“Find or provide shade where possible. A 3x3 gazebo is not hard to put up, even on your own.”
🩳 Lightweight, Breathable Clothing:
Encourage athletes to wear moisture-wicking fabrics and avoid dark clothing that absorbs heat.
Less is more—loose-fitting clothing allows for better sweat evaporation.
6. Alternative Training Plans for Extreme Heat Days
When it’s simply too hot to train, some coaches opt for low-intensity or off-track alternatives to keep athletes engaged.
🎯 Mentally Engaging Sessions:
Tactical & goal-setting meetings to discuss competition strategies.
Video analysis—breaking down technique and race footage for improvement.
Rules and competition knowledge quizzes to develop well-rounded athletes.
“One thing that’s really helped is using ‘heat days’ as mental refreshers. If it’s too hot to train safely, we don’t waste the time—we do team goal-setting sessions, review footage, or even have fun quiz days. It keeps the momentum going, keeps them mentally engaged without putting anyone at risk.”
🚶 Light Training Adjustments:
Reduce rep lengths or increase rest intervals to minimise heat stress.
Move endurance runs indoors (if treadmills are available).
Change the venue—if temperatures are extreme, consider moving training to a pool or beach for low-impact conditioning and recovery while keeping athletes cool. Many coaches shared that their squads enjoyed swimming-based sessions as an effective way to stay active without the heat risk.
“Twice last year we moved a session that was originally planned for the track into the pool and the athletes absolutely loved it.”
7. You Need to Look After Yourself Too!
While most advice focused on athlete well-being, several coaches reminded us that coaches also need to protect themselves.
😓 Avoid Sun Overexposure:
Use shade whenever possible—many coaches admitted to standing in full sun for hours, unaware of the toll it takes.
Stay hydrated just like the athletes—some coaches even set hydration reminders for themselves.
🛑 Know When to Cancel or Adjust Sessions:
Coaches must balance athlete safety with training priorities—pushing through heat just for the sake of it is counterproductive.
Rescheduling or modifying sessions ensures training quality without unnecessary risks.
“While we’re all making sure our athletes are staying safe in the heat, we can’t forget about ourselves. I’ve made the mistake myself of being out in the direct sun with no shade in for nearly 3 hours as different athletes come through the afternoon.”
Managing training in hot weather requires a combination of planning, flexibility, and practical solutions. From adjusting session times to using cooling strategies and proper hydration, these insights from experienced coaches offer a comprehensive guide for keeping athletes safe and performing at their best.
The biggest takeaway? Be proactive, adaptable, and put athlete well-being first. The summer heat doesn’t have to be a roadblock—it’s just another challenge we can manage with smart coaching decisions.