Tri Talk Tuesday – Hot Weather Workout Tips

It’s hot outside. Really hot. I don’t know where you live, but right now where I am it’s mid 90’s and humid as all get out, which means our heat index is well above the actual temperature. And we don’t have central air, so it’s a lot of ew here for me. I’ve been doing a lot of hiding in our basement with a fan and all the lights off most afternoons this summer so far.

I’ve run in some pretty hot and humid weather before, so I’m not entirely opposed to it, but it is easily my least favorite weather to run in. There are definitely ways to survive, and thrive, as an athlete during the hot summer months. And today for Tri Talk Tuesday, that’s exactly what Cynthia, Phaedra and I will be discussing.


So when you’re faced with some tough weather in terms of heat and humidity, there are some things you can do to help you beat the heat and still get in your workouts. And if you have any hot weather workout tips, feel free to share!

1. Hydrate, hydrate, and hydrate some more. Staying hydrated is key. This means being well hydrated prior to heading out and bringing liquids with you. If it’s super hot and humid and you have a longer workout planned, you may want more than just water too. I typically drink Nuun, though any electrolyte drink will do. I’ll use my Nathan handheld for shorter runs or my Nathan fuelbelt for longer runs. If you’re out biking make sure you have plenty of liquids on your bike and some cash on you too in case you need to stop for more. And then when you get home, start chugging again.

2. Get some good cooling and wicking gear. Stay away from cotton or cotton blends on hot days. You should be wearing tech wick that will help keep you dry and cool. I usually wear Nike compression shorts and Under Armour tank tops, because sleeves in the hot weather is a personal no-no to me. But find what makes you comfortable and get it in some good fabrics that work with you, not against you.

3. Go out during a time when the weather is cooler or make alternative plans. This means mornings or nights. Unless you’re training for a race where you expect to be out running or riding during the hottest parts of the day in heat and humidity, there’s just no reason to be out during certain hours of the day sweating your ass off. If you desperately need to squeeze in a midday workout in extreme weather, consider hitting the pool or the gym instead of going outside.

4. Slow down and take it easy. Listen to your body. Odds are you will not be PR’ing in the heat and there’s no reason to force your body to suffer at a pace that it can’t sustain. The heat will take a toll on you and you need to be aware of that and really go easy, do what you can, and cut things short if you start to not feel well or get tired, stop sweating, or feel cold. These could be signs of heat exhaustion or stroke.

Looking to pick up some new gear, be it hydration bottles or belts, hot weather running gear, or some hydration mixes? Make sure to check out and use coupon code TRIGIRL15 to get 15% off your order.

Don’t let the hot weather get you down or spoil your workouts. You can still get out there, you just need to be smart about your workouts and plan accordingly. Happy training and racing my friends!

How do you beat the heat during a workout?


Tri Talk Tuesday will be back again on Tuesday August 11 to chat more about all things triathlon. Our next topic is going to be Triathlon Favorites! Spin that as you will and if you have a post make sure you link up and join the conversation!

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16 Replies to “Tri Talk Tuesday – Hot Weather Workout Tips”

    1. Can you get a handle bar mounted water bottle? Even if you’re on a road bike you can take it to a bike shop and get something that will fit. Then you just have a straw in your face and never have to take your hands off your bike. I’m so much better about drinking while riding now that I have a straw right there to remind me.

    1. I know! I’m getting upwards of 100oz of straight water lately. So thirsty all the time!

  1. Hydration is super important. I got very dehydrated at a race two weeks ago. Had a bad headache for two days after and took me almost 10 days to feel “normal” in my training again. I didn’t even have a good performance at the race but doesn’t matter, I still majorly stressed my body.
    Kelli recently posted…TriTalk Tuesday: Training to Race in HeatMy Profile

    1. Oh yikes! I’ve definitely had lingering post race headaches but none that have lasted that long. Glad you’re feeling better now.

    1. No problem! happy shopping if you’re now in the market for tech wick =P

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