Beat the Heat: Essential Training Tips for the Summer Season
Summer training really challenges you - not only physically but mentally. If you can learn to adapt and train smarter and not harder this summer you will come out the end of the season strong. With a few of these tips from the Active Health team you’ll be acing your training goals this December to March!
I once hit snooze on a January morning, thinking an extra 30 minutes of sleep wouldn’t make a difference to my run and wow, was I wrong. Luckily, I was on the coast at the time and I managed to reroute and finish at the water’s edge to cool off, so I lived to tell the tale. So take it from me even those few extra minutes can work against you. Whether you’re heading out for a quick run or getting in some pre-season footy training on the oval, preparation is everything during the summer months.
1.Beat the Heat - Let’s Understand the Heat : Training in hot conditions places extra demands on your body. The human body is very inefficient with 70-100% of energy produced during exercise is released as heat. So as your core temperature rises in hot environments your system works harder to keep you cool by increasing blood flow to the skin and producing more sweat. If your body was not able to reduce this your core temperature would rise at a substantial rate of approximately 1 degree celcius every 8 minutes. This means your heart rate climbs faster, fatigue sets in earlier, and performance can naturally dip. Recognising this shift should help you understand that the heat and not your fitness is often the reason a session feels tougher.
2. Training preparation:
Hydration and nutrition: Hydration shouldn’t start when you feel thirsty, it should start before your session begins. In summer, you lose fluid and electrolytes at a faster rate with ranges of an increase in fluid loss by 1-2L/hr from the body. This can affect muscle function, energy levels, and overall performance. Prioritising steady fluid intake, adding electrolytes when needed, and choosing light, easily digestible foods before training can help your body cope with the heat.
Timing and environment: When you train matters just as much as how you train. Early mornings and late evenings are ideal for avoiding peak temperatures in this dry summer heat. If you must train during the day, shaded paths, breezy areas, or indoor options like gyms or pools are the ideal environment to train in. Choosing the right environment can significantly reduce heat stress on your body.
Gear: Clothing plays a big role in temperature regulation. Lightweight, breathable, moisture-wicking fabrics help sweat evaporate more efficiently, keeping your body cooler. Light colours reflect heat, and in the Australian climate don’t forget to ‘slip, slop, slap, seek and slide’. Choosing the right gear helps you stay comfortable and safe.
Knowing your body: Summer training requires tuning into your body more closely than usual. Pay attention to changes in breathing, heart rate, and perceived exertion. If a session feels unusually hard, it often isn’t due to fitness — it’s the heat demanding more from your body systems. Adjusting your pace, intensity, or duration is not a sign of weakness, it’s smart training.
Resting - knowing signs of heat exhaustion: Heat exhaustion can creep up quickly. Early warning signs include dizziness, nausea, excessive fatigue, headaches, chills, or your skin no longer sweating despite the heat. Resting before these symptoms escalate is crucial. Cooling down with shade, hydration, and water on the skin can prevent more severe heat-related illness.
3.Motivation
Shifting the mindset: Instead of aiming for peak performance during the hottest periods, shift your focus to technique, form, and controlled intensity. When you understand that slower paces or shorter sessions are normal in heat, frustration drops and your long-term progress stays on track. Adaptability becomes a strength, not a compromise. You’ll be smashing your goals regardless.
Consistency: Consistency is key during summer, but that doesn’t mean pushing harder — it means showing up in a way that respects the conditions. Shorter, smarter sessions add up. By staying regular with training, even if intensity fluctuates, you maintain momentum and avoid the burnt out cycle that heat can trigger.
Going back to that summer morning that I snoozed the alarm clock - As I wrapped up my run that morning, toes in the water and sweat drying a little too slowly. I couldn’t help but laugh at just one extra snooze, one skipped check of the temperature, one tiny break in routine that’s all it took to turn a simple morning run into a lesson I still think about every summer.
That day reminded me of something I now tell my patients in the summer months and honestly, myself: in the hotter months, preparation isn’t a bonus. It’s the difference between a session that feels strong and one that flattens you. Between finishing comfortably and scraping yourself to the end. Between enjoying your training and simply surviving it.
If you’re unsure how to adjust your training this summer, or you’ve noticed fatigue, overheating, or any niggles creeping in, our knowledgeable team here at Active Health are here to help. We can assess your current routine, tailor safe and effective plans, and support you to keep moving at your strongest through the 2025/26 Riverina summer.