Can You Handle The Summer Heat: Why You Need To Start Heat Training Now

Quick question for you: Have you planned your outdoor adventures for the summer yet? Sunshine-filled trail runs, long hikes with stunning vistas, or maybe just showing off your all-weather endurance on the local track? If your answer is yes, then great. But here’s the thing most summer exercisers forget to ask themselves before stepping outdoors:

"Am I ready for the heat?"

Spoiler alert: If you haven’t been preparing for it, chances are you’re not. The good news? You’re here, reading this post—which means it’s not too late to get started. Enter heat training, the unsung hero of summer fitness preparation.

But wait, isn’t heat just…heat? Why do I need to train for it? Stick with me, and I’ll walk you through why heat training matters, what it does to both your body and your mind, and how you can ease into it the smart way.

Why Bother with Heat Training?

Here's the deal. Exercising in the heat isn’t just tough; it’s a full-on physiological and mental challenge. Your body has to work harder to stay cool, your mind has to maintain focus, and if you’re not prepared? You’re flirting with heat exhaustion at best, or something more dangerous at worst. Heat training preps your body (and brain) for these conditions, so when the mercury rises, you’re ready to rise with it.

Here’s what heat training can do for you:

1. Improved Cardiovascular Performance

Training in warmer environments teaches your heart and blood vessels to adapt to delivering oxygen more efficiently to your muscles. Think of it as conditioning your body to perform better under “extreme” circumstances. When race day or your big adventure rolls around, you’ll feel a difference.

2. Increased Sweat Efficiency

Sweating doesn’t just make you look like you’re working hard; it’s your body’s primary way of cooling itself. Heat training teaches your body to sweat sooner and more efficiently, helping you avoid overheating. Plus, better sweat efficiency means your body retains more electrolytes for longer.

3. Enhanced Mental Toughness

There’s nothing like the mental grind of running, hiking, or cycling in 90-degree heat. Heat training helps you build resilience, pushing you through discomfort until your brain becomes as tough as your legs.

4. Reduced Risk of Heat-Related Illness

This one’s huge. Heatstroke is no joke. Heat training helps your body acclimate, reducing your risk of heat exhaustion, dehydration, and overheating.

Think of it like this: You would never throw yourself into an intense marathon or hike without conditioning, right? Training for heat is no different. Now, how do you actually do it?

How to Start Heat Training

The key here is gradual climatization. The worst thing you can do is go full send into a midday workout on a scorching hot day without preparation. Trust me, you’ll hate yourself for it. Start small, follow these methods, and work your way up.

1. Gradual Exposure

Heat acclimation doesn’t happen overnight. Start by easing into workouts in warmer conditions. Maybe you go for a lightweight jog during the cooler parts of the day but under sunny skies. Gradually increase the intensity or duration every few days as your body adjusts. Not ready to go outside yet? No worries. Use indoor workouts under slightly warmer conditions to simulate heat without overdoing it.

2. Master Your Hydration Strategy

It sounds like a no-brainer, but hydration is the MVP when it comes to exercising in the heat. Start hydrating before you head out. Bring water or electrolyte-filled beverages with you, and take regular sips during your workout. Then, top it off with post-exercise hydration to refill your tank.

Pro tip? Train yourself to recognize early signs of dehydration like dizziness, fatigue, and cramping. Your body will thank you for paying attention.

Find Hydration packs/belts I recommend HERE.

3. Dress the Part

Light, breathable clothing is your heat-training uniform. Fabrics like moisture-wicking polyester help keep you cool and prevent sweat buildup, while light colors reflect more sunlight than darker ones. Forget about tight, heavy gear that traps heat and moisture—that’s a recipe for discomfort (and chafing, ouch).

4. Incorporate Indoor Heat Training

Not feeling the blazing sun just yet? Try indoor heat training instead. Activities like hot yoga or workouts in a heated room are a solid way to get your body accustomed to higher temperatures in a controlled environment. Not ready to workout in a heated room? HELLO SAUNA! Just sitting in a sauna for 15-20 minutes a few times per week will help your body adapt to the higher temperatures.

Live on Oahu and want a sauna brought straight to your house? That can happen! Learn more HERE

5. Listen to Your Body

Heat training is rewarding, but it’s also taxing. Expect fatigue to hit harder and your heart rate to be much higher. Start slow, stay consistent, and rest when you need it. And for the love of all things fitness, stop if you feel dizzy, nauseous, or excessively tired. There’s a fine line between training and overdoing it.

Gearing Up for Summer Success

Summer is a time for adventure, growth, and daring yourself to try new things. By integrating heat training into your fitness routine now, you’re setting yourself up for a season of smashing goals while staying cool (literally and figuratively). Whether you’re navigating sunny mountain trails, going for a midday jog, or chasing a PR in a blistering race, your body and mind will thank you for being prepared.

Want to learn more? Check out one my Masterclass'

Can You Handle The Summer Heat: Why You Need To Start Now