Training in Saigon's heat: a practical guide

Ho Chi Minh City is hot and humid all year round. If you've recently moved here — or you're stepping up your outdoor training — the climate will change how hard sessions feel and how much fluid you need. A few simple adjustments make a big difference.

Give yourself time to acclimatise

The body adapts to heat over roughly one to two weeks of regular exposure: you start sweating earlier, your heart rate at a given effort drops and exercise feels easier. During that window, reduce intensity or volume for outdoor sessions and build up gradually.

Time your sessions well

• Train outdoors early in the morning or after sunset, when temperatures are lower.
• Keep hard outdoor efforts out of the midday sun.
• Use an air-conditioned gym for heavy strength sessions and high-intensity work.
• Check the air quality index (AQI) before outdoor cardio, and move indoors on high-pollution days.

Hydrate before, during and after

In humid heat, sweat rates can be high. Start sessions well hydrated, drink regularly during longer workouts, and replace fluids afterwards. For sessions over about an hour or when you're sweating heavily, drinks containing sodium help replace what you lose — water alone isn't always enough.

Know the warning signs

Stop exercising, move somewhere cool and rehydrate if you feel dizzy, nauseous, unusually weak, develop a headache or stop sweating normally. Confusion, collapse or a very high body temperature are signs of heat stroke, which is a medical emergency — call for help immediately.

Don't forget the rainy season

From roughly May to November, afternoon downpours can wipe out outdoor plans. Have an indoor or home version of your session ready so the weather never decides whether you train.

The climate isn't a reason not to train. It's a variable — and like every variable, we plan for it.