We wait all year for the sunshine, longer days, and the energy summer brings. It’s a season that motivates many of us to get back outside, push a little harder, and make the most of those warm weather workouts. But if you’re not prepared, the heat can turn a great workout into a dangerous situation fast.
Whether you're an early morning gym-goer, a weekend warrior, or someone squeezing in a run after work, it’s important to know how your body responds to heat and how to train smart when temperatures climb.
Our bodies can adapt to the heat, it just takes time. This process is called heat acclimatization, and it usually takes 7–14 days of consistent exposure. That doesn’t mean throwing yourself into a midday outdoor workout right away. Start slow. Gradually increase your workout intensity, time, and heat exposure.
During this acclimatization phase, your body gets better at cooling itself:
The key is to listen to your body and give it a chance to adjust. Pushing too hard, too soon in high heat is one of the fastest ways to get into trouble.
Heat illness doesn’t just mean passing out cold, it comes in stages, and the early signs can be subtle. Here’s what to watch out for:
This is a warning flag that your body is overheating. Left untreated, it can progress quickly to something more serious.
If someone shows these signs, call 911 immediately and begin rapid cooling—ideally with ice or cold water immersion. This is life-threatening and needs fast action.
Even before heat exhaustion sets in, your body will start waving red flags. Don’t power through these symptoms:
If you experience any of these, stop what you’re doing. Get into a cooler space, hydrate with fluids that contain electrolytes, and rest until you feel back to normal.
Here are a few smart habits to help you train through the heat safely:
1. Hydrate Early and Often
Don’t wait until you’re thirsty. Hydration should start hours before your workout. Aim to drink water steadily throughout the day and add electrolytes if you’re sweating heavily or training longer than an hour.
2. Time Your Workouts Wisely
The hottest part of the day is between 10 AM and 5 PM. If possible, aim for morning or evening sessions when it’s cooler. The gym feels AMAZING at 5AM on Mondays, Wednesdays and Fridays!
3. Dress to Cool
Lightweight, breathable, and light-colored clothing is your best bet. Avoid heavy gear or layers that trap heat.
4. Shorten or Modify Your Workout
It’s okay to scale your intensity or take extra rest breaks on hot days. Fitness is a marathon, not a sprint. And it doesn’t do you any good if you’re sidelined by heat illness.
5. Know Your Personal Risk
Some folks are more vulnerable to heat, including:
If that’s you, take extra care, and don’t hesitate to ask a coach or trainer for help adjusting your workouts.
Summer is a great time to get active—but it’s also when we need to be most aware of how the environment affects our bodies. If you ease into the heat, stay well-hydrated, and listen to the early warning signs, you can keep training hard without putting your health on the line.
Need help adjusting your workouts or hydration habits for the season? Our team at Pittsburgh FIT is always here to help you train smarter—and stay safe—no matter the weather.
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