38. Summer Training: How to adjust your workouts for the heat

Summer heat can make every workout feel harder, but that doesn't mean you're losing progress. In this episode, we break down what's actually happening in your body when you train in high temperatures, how to adjust your expectations and intensity, and practical strategies for hydrating, recovering, and modifying your workouts so you can stay consistent, and keep moving forward, all season long.

5 Key Takeaways

1. Heat is a real training stressor

   • Higher temperatures spike your heart rate at the same workload and drain energy faster, so feeling "sluggish" in the heat is physiological, not a lack of effort.

2. You can still progress with lower numbers

   • In the heat, you may lift less weight or run slower, but if you're taking muscles to true fatigue and maintaining effort, you're still driving adaptation and progress.

3. Mindset matters as much as metrics

   • Instead of chasing PRs in hot conditions, shift your focus to consistency, pacing, and form so you don't misinterpret tough sessions as "failure."

4. Hydration and electrolytes are non‑negotiable

   • Heat training increases sweat, fluid, and electrolyte loss. Front-loading hydration, salting meals, and using electrolytes (especially for longer sessions) support performance and recovery.

5. Recovery drives long-term gains

   • Under-eating plus heat is a recipe for burnout. Matching your fueling, fluids, and rest to your training load is essential to avoid regression and protect both strength and endurance.

"Heat changes your performance, but it doesn't mean that just because it's changing your performance that it's not progressing you." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

References

https://link.springer.com/article/10.1186/s44410-025-00011-9

https://pubmed.ncbi.nlm.nih.gov/31377851/

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Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.