Tip #1: Hydrate

It is more important than ever during these hot summer days to be consuming enough fluids. We should aim to be regularly consuming both water and electrolytes throughout the day, and before and after our training sessions. If you need a good electrolyte supplement, check out LMNT or Drip Drop.

Tip #2: Focus on extra rest and recovery

Training in the heat can be extra tiring since our bodies are working in overdrive to cool ourselves down and regulate our body temperature. Because of this, it is okay to take more/longer breaks during our workouts. We should also be paying attention to extra recovery outside of the gym like quality sleep and nutrition. 

Tip #3: Protect your skin and eyes

At these extreme temperatures, the sun can be damaging to our skin and eyes. If we are training outside, we should wear sunscreen and/or a hat to protect our skin and opt for some sunglasses to protect our eyes. 

Tip #4: Dress appropriately for the weather

We should make sure we are wearing lightweight fabrics when exercising in the heat to optimize our temperature regulation. Instead of the heavy cotton, opt for a cool dri-fit shirt instead. Also, if we are training outside we should wear lighter colored clothes since dark colors will absorb the sun rays more. 

Tip #5: Know the signs of heat exhaustion and heat stroke (check out the CDC for more info)

Heat exhaustion: faint or dizzy, excessive sweating, clammy skin, nausea, muscle cramps, headache

Heat stroke: confusion, no sweating, headache, nausea or vomiting, seizures

Tip #6: Listen to your body

Last but not least, the most important thing you can always do is listen to your body! You know your body best. If something feels off or you start to experience some of the symptoms above, take rest and cool down!

The summer heat can bring a number of risks and challenges to our training regimens. With these tips we can still train safely and make our gains!