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Don’t catch a post-workout chill


Getting shivers after a workout in winter is understandable. But have you ever wondered why you can still feel them in summer? The reason is, post-workout chills are not down to the weather or outdoor temperature. Once you finish your workout, your heat production immediately drops, but you continue sweating whilst losing heat. This affects your core temperature and you get cold. Some earlier, some later. It depends on your body’s shape. The good news is that you can prevent those chills by following these tips:

Layer up

With proper clothing you can prevent chills during and after a workout. Go for the “onion” method and dress in layers. This way you can peel one layer off once you’ve warmed up but also put it back on after you’re finished. Trust us, even if you still feel warm and sweaty after your workout, putting on dry clothing is the key to avoiding hypothermia.

Our tip: Choose garments that dry quickly and top your layers with a wind-resistant shell in cold weather.

Cool down to warm up

Cooling down after your workout prevents your body temperature from dropping too quickly. Once you have finished your workout, continue exercising for 5 to 10 minutes with reduced intensity and slower pace to calm your body down and allow your heart rate to return to normal. It will regulate your blood flow and lowers your body temperature gradually, so shivering will be less likely to happen. Remember to stretch afterwards, it reduces muscle soreness and risk of injury.


Drinking enough before your workout can make a huge difference to how you feel post-workout. It’s essential in regulating your body temperature. Dehydration can lead to chills, nausea, dizziness and cramps. No matter how warm it is.

Also, remember to restore your water loss after training. Hot water with lemon and ginger is always a good idea to warm up from inside.

Blood Sugar

Having a low blood sugar level after training can also lead to post-workout chills. Make sure to eat enough during the day before a long workout. Especially [carbs low on glycemic index](/en/blog/posts/carbohydrates-blood-sugar-and-insulin-what-is-the-link/) are important to keep your blood sugar stable and to prevent post-exercise hypoglycemia. Over-training can also be traced to low blood sugar levels. That’s why it’s important to take your [rest days](/en/blog/posts/regeneration-use-non-workout-days-optimally/) seriously to give your body time to recover.

Warm shower

If you didn’t already change on the training ground, the first thing to do once you’re home is to get out of your damp workout clothes. Hose sweaty clothes can influence your body temperature more than you know. Then, jump into a warm shower or a hot bath to loosen your muscles and to warm your body.

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