Island training
Training in the heat: how to work out safely in St. Maarten
St. Maarten is warm and humid all year. Heat makes the same workout feel harder and raises the risk of heat illness — but with good timing, steady hydration and a few warning signs in mind, you can train hard all year round.
Why heat makes training harder
Your body cools itself mostly by sweating. In humid air, sweat evaporates more slowly, so it cools you less — and your heart has to work harder to send blood both to your muscles and to your skin. The result: the same run or the same set feels tougher, your heart rate is higher, and you tire sooner. That’s normal. Adjust the session to the day instead of fighting it.
Pick the right time
- Outdoors: go early in the morning or around sunset, when the sun is low. Today’s times for Simpson Bay are below.
- Midday: keep the hardest sessions for indoors, out of the direct sun.
- Dress for it: light, breathable clothing, plus a cap and sunscreen outside.
Today in Simpson Bay
Sunrise Sunset
Give your body time to adapt
Bodies get better at handling heat with regular, gradual exposure: you start sweating earlier and your heart rate settles lower at the same effort. Most people adapt over one to two weeks. Just arrived on the island, or back from somewhere cooler? Keep the first few sessions shorter and easier, then build up.
Hydration and electrolytes
- Drink through the day, not just during training — and arrive at the gym already hydrated.
- Sip during the session, especially in long or very sweaty workouts.
- Add electrolytes (sodium in particular) when you train for more than about an hour or sweat heavily.
- A simple check: pale-yellow urine usually means you’re well hydrated; dark urine means drink more.
- Weigh yourself before and after a long session: a big drop is mostly water you need to replace.
- Skip alcohol before training in the heat.
Warning signs of heat illness
Know these — for yourself and for the people you train with.
Heat exhaustion
Signs
Heavy sweating; cold, pale and clammy skin; a fast, weak pulse; nausea or vomiting; muscle cramps; tiredness or weakness; dizziness; headache; fainting.
What to do
Stop and move somewhere cool. Loosen clothing, put cool wet cloths on the body and sip water. Get medical help right away if the person is throwing up, the symptoms get worse, or they last longer than an hour.
Heat stroke — an emergency
Signs
A high body temperature (103°F / 39.4°C or higher); hot, red, dry or damp skin; a fast, strong pulse; headache; dizziness; nausea; confusion; losing consciousness.
What to do
Call emergency services right away. Move the person somewhere cooler and lower their temperature with cool cloths or a cool bath. Don’t give them anything to drink.
Who should take extra care
Talk to your doctor about training in the heat if you have a heart condition or high blood pressure, take medicines that affect fluids or heart rate, are pregnant, or are older. Children and anyone who is unwell or short on sleep are also more affected by heat.
Train smart, then refuel
On the hottest days, train indoors at Solis Body Club in Simpson Bay, then rehydrate with a shake or cold-pressed juice at the Solis Smoothie Bar. Heading outdoors instead? Our stay-fit guide lists the island’s best hikes and running spots.
This guide is general information, not medical advice.
Sources
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Too hot outside? Train in.
Strength, conditioning and a cold smoothie after. Members train 24/7; the front desk is open 7:30 am – 9:00 pm every day.