Summer is heating up in St. Louis, and that means our workouts at CrossFit Achieve are about to get a little sweatier. While we’re excited to break in our new AC system for those brutally hot days, it won’t be on full blast all the time—so it’s important to understand how heat and humidity can affect your training, recovery, and hydration. Whether you love the grind or dread the extra sweat, this post will help you stay safe, strong, and performing your best all summer long!
How Heat and Humidity May Affect Training
If this is your first spring/summer training at a CrossFit gym, we won’t lie to you…it gets hot. We want you to go into this with your eyes wide open, so we’ve included some things below that could occur while training in the heat.
- Increased heart rate: Your body works harder to cool itself, meaning your heart rate can spike faster than usual.
- Slower recovery between efforts: When it’s humid, sweat doesn’t evaporate as effectively, so your cooling system is less efficient.
- Higher perceived effort: Movements may feel harder, even if your pacing or weights are the same.
- More stress on the body: This can increase fatigue and the risk of overtraining if you’re not adjusting accordingly.
It isn’t all bad, though. Training in the heat can also have a positive impact on your cardiovascular fitness by increasing blood plasma volume. Higher temperature training leads to reduction in overall core temperature, increased skeletal muscle force, and can help athletes train better at low temperature. It has even been shown to be better at improving VO2Max than training at altitude!
Signs of Dehydration and Overheating
Due to sweating extra in the gym and likely a little more in your day to day, we want you all to be mindful of being dehydrated or overheating while training. There are some symptoms listed here for you to keep in mind!
- Dizziness or lightheadedness
- Headache
- Cramping
- Nausea
- Unusually high heart rate or trouble catching your breath
- Dark-colored urine
How to Train Smart in the Heat
- Hydrate before, during, and after workouts: Aim for 16–20 oz of water 2 hours before class, sip during the WOD, and replenish after. Electrolytes can help too. You can read all about them in our recent blog post! These ones are our favorites.
- Listen to your body: It’s okay to modify intensity, slow down your pace, or take longer rest breaks when it’s extra hot.
- Dress for success: Lightweight, breathable fabrics and light colors go a long way.
- Cool down properly: Don’t skip your post-WOD cool down. Gradually bring your heart rate down and stretch to support recovery.
- Fuel smart: You may need a bit more sodium, potassium, and carbohydrates to support performance and recovery in the heat.
What to Expect at CrossFit Achieve This Summer
We’ll be keeping an eye on indoor temps and using our new AC when necessary—but expect to sweat! That’s part of the fun. Coaches will be programming with the heat in mind—this might mean longer rest periods, slightly lower volume, or modifications for your safety – take them seriously! We encourage you to bring a water bottle, a towel, and even a cooling towel if that helps you perform and recover better. Finally, never be afraid to check in with a coach about how you are feeling if you experience any symptoms of dehydration or overheating! We are here to help you train safely all year long.
