Summer Smart: Heated Workout Tips from Boston’s London Mercer

When the weather warms up, the Boston fitness scene heads outside—think waterfront yoga flows, Greenway HIIT circuits, and rooftop sculpt classes. But exercising in the heat requires a little extra strategy to stay safe, hydrated, and energized. We asked Boston-based instructor London Mercer —known for her heated sculpt and Pilates classes, as well as outdoor summer pop-ups—for her best advice on how to keep your cool while getting your sweat on.

Hydration Is Everything

“I’d say the biggest thing would be to hydrate even more so than you usually would,” says London. That means starting early—drink water before class, not just during or after. She also recommends adding electrolytes to your water to help replenish what your body loses through sweat. “I like Go Ultima,” she shares. “They come in individual packs or jars, and you can find them at Whole Foods.”

Be Intentional With Your Movement

While outdoor classes bring the fun (and a great view), it’s important to tune into your body. “During class, focus on your breath,” London says. “Being intentional with how you move and breathe can help regulate your heart rate in the heat.” Translation? Slower, more controlled movements can help you stay grounded and avoid overheating.

Cool Down—Literally

After class, it’s tempting to collapse onto the couch or skip straight to brunch, but London suggests taking a quick cold shower first. “Even if it’s just for a minute or so, it really helps reset your body temperature,” she explains. It’s also a great post-workout recovery tip anytime your body’s been working hard in a high-heat environment (cold plunge, anyone?)

Ready to sweat with London?

You can catch her teaching at The Handle Bar, Studio 78, and SLT, or follow her on Instagram @london.moves to stay in the loop on her pop-up outdoor classes around Boston.

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