Surviving and Thriving in the Heat: Smart Tips for Outdoor Hot Weather Training

When the temperature rises and the sun is relentless, outdoor training, sports, or even simple walks can feel like you're moving through a furnace. But don’t let the heat slow you down. With the right mindset and a few key strategies, you can stay safe, cool, and even enjoy being active under the summer sun.

Respect the Heat

The first rule of hot weather training? Don’t underestimate it. High temperatures combined with humidity can increase your core body temperature quickly, making it harder to cool down naturally. Be mindful of:

• Heatstroke and Heat Exhaustion – Know the symptoms: dizziness, nausea, excessive sweating (or suddenly none), rapid pulse, and confusion.

• Sunburn – A sunburn doesn’t just hurt—it can hinder your body's ability to regulate heat.

Hydration is Your Superpower

Water is your #1 ally. Here’s how to stay ahead of dehydration:

• Pre-hydrate before activity, especially if you’ll be sweating a lot.

• Sip regularly during your session—don’t wait until you're thirsty.

• Add electrolytes (sodium, potassium, magnesium) if you’re training hard or for longer durations.

Pro tip: Coconut water, electrolyte tablets, or even a pinch of sea salt in your water can help replenish minerals.

Dress for Success

What you wear matters more than you think. Choose:

• Lightweight, breathable fabrics (think cotton blends or moisture-wicking gear).

• Light colors to reflect the sun.

• A wide-brimmed hat or a cap to protect your head and neck.

Hot Weather Outdoors

Bonus tip: Soak a bandana or shirt in cold water before heading out—it acts like mobile air conditioning for a little while.

Time It Right

The hottest part of the day? Usually between 11 AM and 3 PM. Try to train in the early morning or after 6 PM for cooler temps and better energy. If you must be outside mid-day, keep sessions shorter and slower.

Train Smarter, Not Just Harder

Hot weather isn’t the time to break records. Use it to:

• Focus on technique, form, and mobility.

• Practice breathwork to stay calm and manage heat stress.

• Work on mental toughness—training in tough conditions builds resilience, but only when done safely.

Sunscreen is Not Optional

Use a broad-spectrum SPF 30 or higher on all exposed skin. Reapply every couple of hours—especially if you’re sweating. Your future skin will thank you. Outdoor hot weather training.

Cool Down with Intention

After your session, spend time bringing your body temperature back down:

• Cool shower or rinse

• Hydrate again

• Stretch in the shade

• Lie down with a cold compress on your neck, wrists, or back of knees

The sun can be a powerful teacher. It reminds us to slow down, be intentional, and listen to our bodies. Training outdoors in the summer is absolutely doable—and enjoyable—when we stay prepared, respectful, and hydrated.

Don’t just survive the heat—thrive in it.

Come training and learn more about health and wellness at the FightClub Centenarian Program