How to Train Smart for the Heat of Summer

Summer’s here, and while sunshine lifts the mood, it also cranks up the heat on your workouts. Whether you're training for a race, hiking with friends, or just trying to stay fit, heat can feel like your toughest opponent. But good news: your body can adapt, and with the right strategy, you’ll thrive even when the temps rise.

Let’s break it down.

What Happens to Your Body in the Heat

Exercising in hot weather adds extra stress. Your body is juggling two big jobs:

1. Keep muscles working hard
   

2. Prevent overheating

To do that, it diverts blood to your skin so you can sweat and cool down, but this comes at a cost. Here’s what changes:

• Higher heart rate (your body is working harder than it feels)
  

• More sweat (which means faster dehydration)
  

• Rising core temperature (increasing risk for heat exhaustion)
  

• Slower performance (even if you feel like you’re pushing hard)

How to Help Your Body Beat the Heat

You don’t need to avoid summer workouts. You just need to be smart about them. Here’s how:

Stay Ahead on Hydration

Drink before, during, and after your workout.

Add electrolytes (sodium, potassium, magnesium), especially if you’re sweating a lot.

Aim for 13 to 27 ounces per hour of exercise, depending on the heat and your body size.

Dress Light

Wear light-colored, breathable, moisture-wicking clothing to help sweat evaporate and keep you cooler.

Use Cooling Tricks

Try cool towels, ice packs, or even a slushy drink before workouts.

Splash cold water on your neck or head during long sessions.

Slow Down When Needed

The heat means your body is under extra strain, so listen to your effort level and scale intensity accordingly.

Can You Train for the Heat?

Yes. Just like altitude or strength, heat is a trainable stressor. Within 7 to 14 days of regular heat exposure, your body adapts. This process is called heat acclimation, and it’s a performance game-changer.

Benefits of Heat Acclimation

You start sweating sooner and more efficiently.
Your heart rate stays lower at the same pace.
Your body becomes better at cooling itself.
You feel more comfortable in the heat.

How to Do It

Train in the heat for 30 to 90 minutes daily, gradually building up.
Can’t get outside? Try a sauna or hot bath after a workout.
Keep it up. Heat adaptations fade in about a week if not maintained.
Some watches track your heat adaption.  Most of the Garmins do this.

Watch for Warning Signs

Stop exercising and cool down immediately if you feel:
Dizzy or lightheaded
Nauseous
Disoriented
Chills or goosebumps despite the heat

These are signs your body’s struggling. Safety comes first.

Bottom Line

Training in hot weather doesn’t have to slow you down. With good hydration, smart pacing, and a few cooling tricks, your body can not only handle the heat but also thrive in it.

So train smart, stay safe, and let the sun fuel your next great workout.