As temperatures rise, so do the demands on your body. Training in hot weather isn’t just about pushing through the heat, it’s about fueling and hydrating smart to stay safe, strong, and consistent. Whether you’re powering through a CrossFit WOD, running outdoors, or taking on a tough HYROX session, the right strategy makes all the difference.
Here are 6 simple, science-backed tips from our registered dietitian Alysha to help you crush your summer training.
1. Don’t Train Fasted in the Heat
Your body needs fuel to regulate internal temperature and perform under stress. In hot weather, fasted training can increase fatigue and reduce performance.
Eat 30–60g of carbs 1–2 hours before your session.
Some great pre-workout options:
- Rice cakes with banana
- Toast with jam
- A smoothie with fruit and oats
2. Carbs Help You Cool Down
Carbohydrates don’t just fuel your muscles, they also increase plasma volume, which helps your body cool down more effectively.
Stick to simple, fast-digesting carbs before your session. Avoid high-fat or high-fiber meals close to training, as they can slow digestion and increase discomfort in the heat.
3. Start Hydrated
If you’re starting your workout already dehydrated, you’re already behind. Aim to drink 500–750mL of water with electrolytes 1–2 hours before training.
💡 Pro tip: Your urine should be pale yellow or clear before training, that’s a good sign you’re hydrated and ready to go.
4. Don’t Forget the Electrolytes
Sweating causes a significant loss of sodium and other key electrolytes. In hot weather, water alone isn’t enough.
Here’s how to replenish:
- Electrolyte tablets (like LMNT or Nuun)
- Salted fruit (e.g., watermelon with sea salt)
- Coconut water with a pinch of salt
5. During Training: Sip, Don’t Guzzle
Don’t wait until you’re thirsty, by then, dehydration is already setting in. Sip water regularly throughout your workout, especially in high heat.
For sessions over 60 minutes, aim for:
- 30–60g carbs/hour (sports drinks, gels, or chews)
- 400–700mg sodium/hour (electrolyte drinks or tabs)
6. Recovery Matters
Post-workout, focus on rehydration, replenishment, and cooling down. Continue sipping water with electrolytes and eat a balanced meal with carbs and protein to support recovery.
Final Thoughts
Hot weather doesn’t have to derail your training. With a few small tweaks to your fueling and hydration routine, you can keep showing up, performing strong, and making progress all summer long.
🌞 Got questions? Want support with your summer health habits?
Chat with Alysha or Max (our in-house dietitians) by booking your Free No Snack Intro today to get personalized guidance on how to fuel, recover, and train smarter in the heat