Summer Sizzle: Tips for Working Out in the Heat


Summer’s here and the sun isn’t messing around. As I’m writing this, we’ve been in triple digits all week and it looks like the heatwave isn’t taking a break anytime soon. But neither are we, right?

So, how do you keep up your training goals without melting into a puddle? Here are six tips to help you stay active even when the temperature is cranked up to the max.

Why Is It Tougher to Train in the Heat?

First, let’s get real about why working out in the heat feels like training in a sauna. When it’s hot, your body’s core temperature rises, making your heart work overtime to keep you cool. It’s like adding an extra challenge on top of your regular workout. Fun, right?

Before diving into these tips, a quick PSA: If you have heat-related concerns or medical conditions, chat with your doctor before getting active. And if you ever feel unwell while training, take a break, find a cool spot, and don’t hesitate to seek medical help if needed.

1. Dress for Success

Lightweight, breathable clothes are your best friends in the heat. Think moisture-wicking fabrics that let air flow freely. And if you’re not shy, less is more! Just remember, even at Shred 27, we prefer you keep at least some clothes on.

2. Sun Management 101

Direct sunlight can turn you into a human radiator. If you can’t find a shady spot or move indoors, slather on that sunscreen, wear a hat, and stick to light-colored clothes. You’ll sweat buckets, so keep reapplying that sunscreen as needed.

3. Embrace the Breeze and Water

Air movement is your BFF. Seek out breezy spots or bring a fan to your workout area. And don’t be afraid to get a little wet—hose yourself down or soak your hat for an instant cooldown.

4. Time Your Workouts

Check the weather forecast and schedule your workouts for the coolest part of the day. Early mornings and late evenings are usually your best bets.

5. Hydrate, Hydrate, Hydrate

You’re going to sweat—a lot. Keep water handy and sip regularly before, during, and after your workout. For those longer, intense sessions, consult an expert to nail down your hydration plan. Be cautious with sports drinks; they can be sugar bombs. Read those labels!

6. Adjust Intensity

If you feel like you’re training in a blast furnace, it’s okay to dial it back. Slow down, take more breaks, or switch to less intense activities. If it’s scorching hot, trade that HIIT session for a swim or a bike ride to a cooler spot. It still counts!

Need More Help?

There you have it—six tips to keep your summer workouts sizzling without burning out.

Remember, a pro coach can tailor your training plan to keep you on track, no matter the weather. Book a free consultation to see how we can help you crush your fitness goals this summer at Shred 27!

Stay cool, Rocklin and Roseville! 🌞💪

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