If you haven’t started heat training yet (it’s very on trend in the endurance world right now), exercising in hot temps can feel like slamming into a wall made of lava—credit for that gem goes to my 5-year-old.
But let’s be real: summer doesn’t wait for cooler mornings—especially here in Central Oregon. Neither do big goals, epic races, or jam-packed family schedules. So how do we stay strong, safe, and maybe even gain fitness during the hot months?
First off, it's not too late, you can start heat training right now! However, it does take 3–4 weeks to feel the fitness gains, so if you have a big summer race, start as soon as you can. The good news is that heat training might sound intense and unpleasant, but it’s actually pretty manageable —and if you have access to a sauna a couple times a week, it’s even easier. Below is a quick guide on how to do it:
In Week 1, try heading out during the hottest part of the day (my personal fave), layering up indoors, or—if you must—rocking a sweat suit (my least favorite). Aim for 30–45 minutes, 4 times a week, at an easy but sweaty pace.
If you don’t have hot weather or aren’t into bundling up like it’s winter, do your normal workout, then jump into a sauna for 20–30 minutes right after while your core temp is still elevated.
For Weeks 2–4, gradually build your heat sessions up to 60–90 minutes, 3-4 times a week, with a little more intensity (think threshold efforts).
From there, you should start to see your fitness rising and your ability to be in the heat for longer periods of time even easier. Our bodies are amazing at adapting to temperatures. To maintain this fitness, you can bring the amount of times you go out into the heat of the day to 1 time per week, but keep the effort at more of a zone 4/ threshold.
For more on what to wear, how to stay cool and hydrated during - check out my tips below.
1. Hydrate—but don’t overdo it.
It's a common misconception that you need to pre-hydrate or chug water before every workout. But the truth is, your body has a pretty reliable system: thirst. For shorter or moderate workouts, drinking to thirst is typically enough—and overhydrating can actually do more harm than good. It can dilute electrolytes, cause bloating, and in extreme cases, lead to hyponatremia.
That said, things change during longer efforts—especially in the heat. If you're starting a long run or ride already dehydrated and under high temperatures, you're already in a deficit that can be hard to recover from. Sweat loss adds up quickly, and failing to replace fluids in line with your personal sweat rate can lead to performance decline, dizziness, and more serious consequences. Having a rough idea of your sweat rate (through a simple sweat test) can help you dial in a smarter hydration strategy—aiming to replace ~80% of your fluid loss, especially during extended efforts.
So no, you don't need to guzzle water every time you lace up your shoes—but hydration isn't one-size-fits-all. Listen to your body, know your conditions, and for longer or hotter days, have a plan.
If plain water isn’t your thing or you’re craving a little flavor and electrolyte support, I’ve been loving Gnarly Hydrate lately and they are always coming out with new limited edition flavors (this month it's peach!) It’s not overly sweet, tastes great, and sits well on the stomach. An extra bonus with the Gnarly Hydrate is that my kids absolutely love it which of course I am leaning hard into because it has all the necessary electrolytes and minerals without any of the junk. We recently did a 3 day backpacking trip in very hot temperatures (we were hiking next to a beautiful creek!) and my whole family almost finished off a whole bag of it.
2. Dress Smart: Block the Sun and Stay Cool
What you wear can make or break a hot-weather aerobic training adventure. For long efforts or all-day outings, I always reach for a lightweight, breathable long-sleeve top that offers sun protection and dries quickly. I love styles with a relaxed hood, extra neck coverage, and even a ponytail slot—anything that helps shield me from the sun while still letting heat and moisture escape. A good performance fabric can actually cool as it wicks, making those peak-heat hours a little more manageable.
On top, I always wear a ventilated running cap with a soft brim and ultra-light panels to keep my face shaded and my scalp cool. For shorter or more intense runs—when I’m okay being in full sun and coated in sunscreen—I’ll swap to a featherlight singlet and airy split shorts with a comfortable waistband and high side slits. That combo just feels fast and helps dump heat efficiently on sweltering days.
Sports bras are definitely personal. Some folks like ultra-compressive, others prefer a stretchier or minimal design. I go for a style that has enough coverage to wear solo, offers support without making it hard to breathe, and bonus points if it includes a secure, low-bounce pocket that actually works.
3. Wet Yourself Whenever You Can
Seriously—wet yourself. Whether it’s jumping in a lake, running through a sprinkler, or doing a quick splash with an insulated water bottle, evaporative cooling is your best friend and is what keeps you cool. I’ll sometimes even start a long session by dumping a bottle of cold water on my head and chest. It totally works. On super hot training days or races, I'll run with an insulated bottle and squirt my head every once in a while with cold water. It feels so good.
4. Design Routes Around Water
If you’re planning a long run or ride, think like a kid on a summer day: where can I get wet? Plan your routes to pass by rivers, lakes, public fountains, or even irrigation ditches (I’ve done it all). Even quick dips, face splashes or ankle soaks can pull your core temp down and buy you miles of energy. And never run past a sprinkler without running through it!
5. Go Early, Go Easy
This one’s obvious but worth repeating: start early if you are not into heat training/ need a break from going out in the heat of the day. But if you are heading out in the sizzling heat - scale your expectations. Your pace will be slower. Your heart rate will be higher. That doesn’t mean you’re out of shape—it means your body is working hard to keep you cool. Be kind to it and pay attention to signs for when you need to take a rest in some shade or find some water to cool off with.
6. Recovery Counts More Than Ever
Don’t skip your cooldown, and don’t underestimate how draining heat can be. Rehydrate, refuel, and maybe even sneak in a cold soak or nap (if the kids allow). Training in heat is a form of stress—so recovery becomes even more crucial.
Training in the heat doesn’t have to suck. It can actually build resilience, mental grit, and even boost performance when temps cool off. So embrace the sweat, pack your bottles, throw on that sun shirt (or that breezy singlet), and never say no to a good river dunk. You’ve got this!
