Training in Summer Heat

How to Train Smart in Atlanta’s Summer Heat

Atlanta summers are no joke. The heat, humidity, and blazing sun can turn even a short run or lift into a sweaty struggle.

But that doesn’t mean you have to stop training. It just means you need to train smarter.

Whether you’re a runner pounding the BeltLine, a lifter sweating it out in a non air-conditioned gym, or somewhere in between, here’s how to keep performance up and risk down.

1. Respect the Heat. Adjust Your Intensity

The heat places extra stress on your cardiovascular system. Your heart works harder to cool your body down, which means workouts feel tougher, even if you're doing the same thing.

Pro tip:
Shift your mindset from “I have to hit this pace or weight” to “I’m going to move with intention and listen to my body.”

On hot days, it's OK to scale back. That’s not weakness. It’s smart adaptation.

2. Hydration: Start Early, Not Just During Activity

Waiting until you're thirsty mid-run or workout? Too late. Hydration starts before your workout and continues after.

Quick hydration checklist:

• Drink 16–20 oz of water 1–2 hours before your workout

• Add electrolytes, especially if you’re sweating a lot

• Monitor your pee color (pale yellow = 💧, dark = 🚨)

Bonus: Salt your food. You lose sodium fast in the Georgia heat.

3. Train Earlier or Indoors When You Can

No, you don’t need to be a 5 AM hero every day, but shifting your training earlier in the morning or later in the evening helps you avoid peak heat.

If you can’t shift the time, then you should find shade, loop back indoors for water, or break longer workouts into intervals with rest breaks in between.

4. Watch for Signs of Heat Illness

Headaches, dizziness, nausea, chills, or goosebumps during a hot workout?

Those are red flags. Stop immediately, cool off, hydrate, and don’t push through it.

Heat exhaustion and heat stroke are real .. and dangerous.

5. Recovery Becomes Even More Important

Heat adds another layer of stress. If you're not recovering well, your performance (and body) will start to break down. Make sure you're getting enough sleep, food, and rest between intense sessions.

You don’t have to stop training in the summer but you do need to train with more awareness.

Small tweaks like hydration, timing, and pacing can make a huge difference in how your body responds to the heat.

If you’re in Atlanta and want help building a smart, heat-conscious training or rehab plan, reach out. I help active people stay strong, pain-free, and consistent no matter the weather.

Book a FREE discovery call with me -> https://yourmovephysicaltherapy.janeapp.com/#staff_member/1