In this post, we take a small pivot away while staying in focus of health but turning to the subject of training while sick.

With various factors to consider, we’ll break it down to a few things to think about before you step into the gym and train.


With the wacky weather here in Toronto, we experience some interesting weather patterns. Sometimes we experience different seasons in one week. This usually plays into factor in how we get sick in the first place. But the question is what to do is an old adage question – we got you covered!

a) Sleep – The five or six hours we may usually get on a weekday definitely won’t cut it anymore. Aim for eight or nine hours, your body needs to rest and recover. There’s no substitute for sleep especially when you’re sick.

b) Water – Most often than not, we only drink water when we’re thirsty or during a workout. That conventional way of thinking is not ideal especially when you have a cold or flu. Carry one of those Mammoth Mugs or tall canteens and power through those in the morning or latest in the afternoon. Water intake trumps all other liquids whether you are sick or not. You need it as an athlete but you’ll need even more as you recover.

c) Prevention/Shortening – While we think about the fundamentals of what do when we’re sick, we should also think about how to maintain and keep our bodies in prevention mode. The last thing we want to do is prolong our sickness! Consider taking a daily food grade Vitamin C tablet and Vitamin D tablet. If you’re experience nausea or you threw up your last meal or have diarrhea, look into taking potassium, Gatorade, Coconut Water or BCAAs to replenish lost sugar. Your body needs a balance of sodium and sugar.


Here’s our general rule of thumb: If it’s above the neck, you’re okay. If below, no.

This means, if you have a headache or a stuffy nose or maybe a little of a sore throat, we’d say go for it. But, definitely tone down the intensity. It’s still okay to keep your body loose and not overdo it.

However, if you have the chills or a fever, chest congestion, nausea and feel like throwing up – definitely don’t train.

Another side note to consider is if you know you’re going to practice clinching or will be attending a BJJ class, stay home. You’re in close quarters with your training partners and we want to prevent germs from spreading. Use your best judgment when you are sick, know your limits and know when you can push yourself.

We want to ensure everyone here at Etobicoke Martial Arts is able to train consistently without any time off!

Etobicoke Martial Arts

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