Summer Heat Training: 3 Essential Tips for Safe, Strong, and Enjoyable Workouts

Summer is here! As temperatures rise, outdoor cardio sessions start to feel a more challenging and that’s totally normal! Here are 3 essential things to keep in mind to keep your workouts safe, effective, and enjoyable all summer long:

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1) Hydration is Non-Negotiable

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In the heat, your body works harder to cool itself, which means increased sweat and fluid loss. At a dehydration level of just 2-3% you can start to see performance decreases and are at an increased risk of heat exhaustion and injuries.

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A telltale sign that you need more hydration during your cardio session is if you experience something called cardiac drift – this is where your heart rate continues to increase despite maintaining the same effort/pace.

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If you haven’t yet, invest in a good running water bottle or a bottle holder for your bike. Remember: hydration in the heat and humidity means both water AND sodium. Sodium helps us retain water and stay hydrated during times of increased fluid losses. Try adding 500–1000mg of sodium (that’s 1 Liquid IV, LMNT, or ¼ teaspoon of salt) into your water bottle during your next run and see how you feel—you might need more the longer you’re running.

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2) It Will Feel Harder, But You’re Not Losing Fitness

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Heat and humidity put added stress on your body, so you’ll be working harder now to maintain the same paces you had before. You may feel slower or more fatigued, but this doesn’t mean your fitness is slipping.

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Trust your perceived effort (or heart rate) over your pace. Run based on effort, not ego. Summer training builds incredible strength and resilience for the cooler months ahead. Hello fall race PRs!

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3) It’s a Race Against the Sun

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The best times to run during the summer are early in the morning or later in the evening—maybe you can even beat the sun and run before sunrise or after sunset!

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If you’re running when the sun is up, wear clothes that help keep you cool(ish): moisture-wicking, breathable fabrics in light colors (white, gray, light blue). Prioritize sun protection with a hat, sunglasses, and light layers when needed.

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If you’re removing clothes to try and stay cool (worth a shot!), remember to wear sunscreen, avoid sunburns, and consider extra anti-chafing cream.

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Final Word

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Training through summer heat is an opportunity to become a stronger, more adaptive athlete. Take care of your body, listen to your effort, and stay consistent—you’ve got this!

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