Summer brings more daylight, sunshine, and motivation to train. But the hot weather also brings unique challenges that you have to watch out for.
Heat adds extra stress to your body. It can lead to faster fatigue, dehydration, and serious health risks if you’re not careful.
With a few simple strategies, you can stay safe, train hard, and continue to get results.
Here are five tips to help you train smarter in the summer heat.
1. Train Early or Late
While it varies based on your time zone and specific location, the sun is usually strongest between 10 a.m. and 4 p.m. That’s when temperatures peak and the risk of heat-related issues is highest.
Workout in the early morning or later in the evening. The air will be cooler and the sun less intense.
This one change can make your workouts more productive and far more comfortable.
If you do need to train midday, look for shaded areas or move your session indoors where you have AC. Keep an eye on how your body feels and adjust accordingly.
2. Dress for the Heat
Choose lightweight, breathable fabrics that wick away sweat. Moisture-wicking clothing helps regulate body temperature and keeps you from overheating.
Go for light colors. White, gray, or pastels reflect sunlight. Darker colors absorb heat and make you feel even hotter.
Skip the heavy cotton shirts and anything that traps moisture. Keep it simple and functional.
3. Adjust Your Intensity
Heat is a stressor. And when you’re training, your body is already under physical strain.
That means you may need to scale things back. And that’s okay.
Don’t expect to hit the same numbers or intensity you would in cooler conditions. If your body’s working harder just to stay cool, pushing it too far can backfire.
Focus on quality. Dial in your form. Get the work done without pushing into dangerous territory.
4. Cool Down the Right Way
Recovery starts the second you stop moving.
After your workout, get out of direct sunlight. Find a shaded spot or head into air conditioning. Keep sipping fluids.
You can help your body cool off quickly by applying cold water to key areas. Splash your wrists, neck, and face. These spots help regulate body temperature and cool you down fast.
Take a few minutes to breathe and bring your heart rate down. You’ll recover faster and feel better later in the day.
5. Prioritize Hydration
This one’s critical.
When it’s hot out, your body loses more fluids through sweat. Even a 2% loss of body mass in fluid impairs endurance performance.
Along with water, you also lose electrolytes like sodium, potassium, and magnesium. These are essential for muscle function, hydration, and overall performance.
- Start hydrating before your workout. Don’t wait until you feel thirsty.
- Sip water throughout your session. If you’re working out for more than 30 minutes, make sure to include electrolytes.
- Keep drinking after your workout.
Kaged Hydration is designed to support high-performance athletes training in any conditions.
- 5 essential electrolytes to replenish what you lose in sweat
- Coconut water powder
- Taurine and SPECTRA™ antioxidants for cellular hydration.
- Only 1 gram of carbs
- Clean, refreshing flavors
Summer training can be intense. But with the right mindset and preparation, you can handle the heat.
Get your sessions in early or late. Dress smart. Respect the added stress on your body. Cool down properly. And hydrate like it’s part of the workout.
