Hot temps. Long races. Big goals. Let’s make sure you’re prepared to handle it all, without burning out.
Summer training brings some of the most exciting moments of the year: races, travel and long sessions that challenge your limits. But let’s be honest: heat, dehydration and recovery fatigue can derail even the strongest athlete if you’re not proactive.
This guide covers how to stay cool, hydrated, and consistent while adapting your mindset and recovery strategies to perform your best in the heat.
☀️ 1. Train for the Heat, Not Just in It
Heat adaptation is a real performance advantage. But it takes intention.
Start gradually. Give your body 7–14 days to acclimate by slowly increasing time in the heat.
Dress light + breathable. Opt for moisture-wicking fabrics and light colors.
Use heat to your advantage. Short, controlled sessions in the heat can improve sweat rate efficiency and blood plasma volume (if followed by recovery).
Pro tip: Don’t chase paces in the heat. Focus on RPE or heart rate to stay in the right zone.
💧 2. Hydrate Like It’s a Training Discipline
You’re not just losing water you’re losing sodium, potassium, and performance if you fall behind.
Hydration checklist:
✅ Drink 16–20 oz before your workout
✅ Include electrolytes daily, not just on race day
✅ Aim for 4–8 oz every 15–20 minutes during sessions
✅ Weigh yourself pre/post long workouts to estimate sweat rate
Quick test: If you’re 2% dehydrated, performance drops begin. Plan to drink, not just sip.
🧠 3. Use Your Mindset to Manage the Heat
Heat feels harder. That’s not just physical it’s psychological.
Try these tools mid-session:
Mantra override: “Cool, calm, collected” or “This is heat training, not punishment.”
Segment your focus: Break the session into 10-minute chunks or landmarks to avoid overwhelm.
Visual cues: Picture your post-run cool-down, not the entire workout. Keeps effort contained.
The brain responds to what you expect. If you anticipate suffering, it increases. Expect to adapt instead.
🛏️ 4. Double Down on Recovery
Recovery isn’t a luxury in the heat, it’s a necessity. Your body works harder in warm temps, which means you burn through energy, hydration, and minerals faster.
Your summer recovery toolkit:
Cold rinse or bath post-session (5–10 minutes)
High-carb + protein meal within 30–60 min
Electrolyte boost before bed, especially after longer efforts
Extra sleep whenever possible (aim for 8–9 hours on big weeks)
Feeling “off” the next day? It’s often dehydration or under-fueling, not training fatigue.
🧳 5. Training on the Road? Control What You Can
Summer often = travel. Keep it simple.
Pack smart: Bring electrolyte tablets, protein powder, a mini foam roller, and your go-to snack.
Shift your mindset: You don’t need a “perfect” week. You need consistency and momentum.
Train early: It’s the best way to stay consistent when traveling or camping.
Final Thoughts
Summer training is hard by design. But you don’t have to suffer through it.
With the right tools, the right fuel, and the right mindset, this can be the season you not only survive, but build something sustainable.
Train smart. Recover hard. Keep your edge.
✨ Bonus: Mindset Tools to Keep You Consistent All Season
Each Tuesday this summer, I’m sharing a quick tool in my Train Your Mind Instagram series. These short mindset drills are designed to help you:
🎯 The full Train Your Mind Workbook is coming soon be the first to get it:
👉 Join the Wait list Below