Summer Training: Bring on the Heat
Hot, humid weather is here.
That running pace you planned? Suddenly it feels impossible. Burpees feel like you're glued to the floor. And the puddle on the floor after your workout? Getting bigger every day.
Welcome to summer training.
In this post, we’ll break down why the heat makes everything harder—and more importantly, what you can do about it.
What's Happening Inside Your Body?
When you exercise, your muscles generate internal heat. Your body’s job is to get rid of that heat to maintain a safe core temperature (~37°C). Normally, it does this well by sending blood to the skin and producing sweat.
But when it’s hot and humid, two things change:
Core temperature starts higher (because it’s hot out).
Your cooling system struggles (because humidity blocks sweat evaporation).
That’s key: sweat needs to evaporate to cool you down. When the air is already full of moisture, like on a muggy July day, your sweat just sits there—your body’s heat stays trapped.
Main takeaway → Heat and humidity make it harder for your body to cool itself.
Sweat Loss & Why It Matters
Sweating is how your body tries to cool down—but you lose more than just water.
You’re also losing electrolytes, like: Sodium (most abundant), Potassium, Chloride, Calcium & Magnesium
These come from plasma, the watery part of your blood. When plasma volume drops:
Blood gets thicker
Your heart has to work harder
Oxygen delivery to muscles slows down
👋Hello, higher heart rate and sluggish workouts.
In short: the more you sweat, the more your performance can take a hit—especially without proper hydration.
Tools to Manage the Heat
1. Clothing & Cooling
Light, moisture-wicking clothes help sweat evaporate.
Cooling sleeves and UV-protective gear reflect heat.
Bring a cold towel or wet your hat mid-run to promote evaporative cooling.
Wipe off built-up sweat in humid conditions—it helps your body keep cooling.
2. Slow Down
That 5:30/km pace in May? Don’t expect it to feel the same in July.
Use RPE (Rate of Perceived Effort) instead of rigid pacing. Allow walk breaks. That’s not weakness—it’s smart heat management.
Walk to lower your heart rate, then resume. Training smarter is training harder.
3. Hydrate Intentionally
Remember: you’re losing water and electrolytes.
Ask yourself:
Do I sweat a lot?
Do I have salty sweat (white marks on clothes)?
How long is my session—30 minutes or 2 hours?
Hydration strategies vary, so talk to a health pro if needed. Replenishing both fluids and electrolytes is key for performance and recovery.
4. Adjust Your Schedule
Got a long run? Look at the forecast:
Could you train earlier?
Could you swap days?
Or train as planned—just know performance may dip. That’s okay.
5. Understand Heat Adaptation
That first hot workout of summer feels brutal.
But after 7–14 days, your body adapts:
More blood plasma = better cooling
Lower heart rate at same pace
Improved performance in the heat
Some athletes even train in the heat on purpose to gain these benefits—similar to altitude training. Heat exposure (30–90 mins per session) can enhance blood flow and oxygen delivery long-term.
The Mental Shift: Train with Grace
Your fitness hasn't disappeared because you're slower in the heat. Your body is just working harder to keep you safe.
So don’t judge your pace or performance by your usual standards. Hot days require smart adjustments.
Instead of frustration, approach summer training with understanding, grace, and respect for what your body is doing behind the scenes.
Summary:
The heat makes your body work harder to cool down.
Humidity makes it even harder to sweat effectively.
Sweat loss = plasma loss = more work for your heart.
Slow down, hydrate, cool yourself, and adjust your plan.
Heat training can improve performance—but adaptation takes time.
You’re not weak—you’re smart for listening to your body.
Train hard, stay smart, and give yourself grace this summer.
— Your team at York County Training