Training in the Heat: Smart Prep for the Summer HEAT
At SpyDar Fitness, summer doesn’t mean slowing down. But it does mean training smarter. Heat exhaustion is real, and it doesn’t care how fit you are. Whether you’re swinging kettlebells, grinding through GRIT, or pushing a BILT session, hot weather demands a different kind of prep.
And while I’ll take 90 degrees over 30 degrees any day for training, you still have to be smart about it.
Know the Signs of Heat Exhaustion
You can’t outwork heat illness. Recognize the early signs before they escalate:
Heavy sweating
Fatigue or weakness
Dizziness or lightheadedness
Headache
Muscle cramps
Nausea
HR irregularities
If any of these show up during a workout, stop and cool down. Let me know immediately because this isn’t a moment to tough it out. It’s a moment to be smart.
How to Train Smarter in the Heat
Summer training is still effective if you approach it with intention. Here’s how to prep:
Hydrate early
Start drinking water one to two hours before your session. Don’t wait until the warm-up to start sipping.
Fuel your body
Eat a light, balanced meal one to three hours beforehand. A good mix of protein, carbs, and healthy fat gives you the energy to perform.
Dress smart
Wear lightweight, breathable clothing. Avoid heavy fabrics or dark colors that trap heat.
Pack your essentials
Bring water, electrolytes, and a cooling towel if you have one. Plan for what you’ll need, not just what you think you can get by with.
Bring extra water
One bottle often isn’t enough. Always bring more than you think you’ll use.
Know your limits
Some days your body can handle more. Some days less. Both are valid. Learn to listen and respond.
Monitor your heart rate
A heart rate monitor helps keep your effort honest and safe. It gives you real-time feedback on how your body is handling the load.
The Bottom Line
At SpyDar Fitness, we train hard, but never at the expense of safety. Hot weather training is absolutely doable when you prepare, stay flexible, and pay attention to your body. Smart prep leads to smart results.
Gear Recommendations
I recommend Polar straps, Apple Watches, Garmins, or Fitbits for heart rate monitoring. Just be sure to choose a model with features that suit your needs. Some devices include AFib notifications or advanced tracking that can give you better insight into how your body is responding to the heat.
One Last Cool Bonus
And at SpyDar Fitness, on the hottest days, you’ll be rewarded with a chilled, scented towel after your Group Session. Because you’ve earned it and we train smart and recover with style.
