Exercising in the Summer Heat

Is Summer Heat Training the "Poor Man's Altitude Training?"

As temps are expected climb back into the 90s next week, it seems like a great time to discuss training in hot weather and heat adaptation. This concept was front of mind as it was described in a recent New York Times article where the author, an experienced marathoner and triathlete, always achieved personal best performances after training throughout the summer heat.

Turning up the Heat (and the Gains!)

Exercising in hot, humid weather can feel punishing - your heart races, you sweat more, and you tire quickly. But safely and effectively training while the mercury is high can provide benefits not realized from training at cooler temps.

When external body temperature rises, our bodies shunt blood to your skin to produce sweat and exchange heat but also leaving less for your working muscles. This is one reason early summer workouts can feel harder. But after a couple of weeks, your body adapts by making more plasma - the fluid part of your blood.

This extra plasma makes your blood slightly “thinner,” which your body senses. Bone marrow responds by creating more red blood cells to restore the balance. This directly increases our cells' capacity to carry oxygen to your muscles, meaning increased fitness - you can go faster or farther with less effort.

So, the next time you consider using the heat as an excuse against moving outside, you may reconsider! Grab your sun protection, start gradually, stay hydrated, and watch for signs of heat stress (cramps, fatigue, dizziness, headache, nausea) to train safely.

Subscribers or the first 10 people to click this link can access the original New York Times article here:

Exercising in the Heat Can Boost Your Fitness

Happy Training!

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