December hits and suddenly it’s 30 degrees at 7am. The sun is relentless and the humidity makes every session feel twice as hard. Welcome to training in a Sydney summer.
But here’s the thing: summer is when most people quit. They skip sessions because it’s too hot. They lose momentum. Come March, they’re starting from scratch again. The people who stay consistent through summer come out the other side fitter and mentally tougher than everyone else.
You just need to be smart about it.
Train Early
This is the single most important adjustment for summer training. The temperature difference between 6am and 9am can be ten degrees or more. Training early means cooler air, lower UV, and a much more comfortable session.
Our earliest sessions at Rushcutters Bay start at 6am for exactly this reason. By the time the sun is high enough to be brutal, you’re done and sipping coffee by the harbour.
If early mornings aren’t possible, late afternoon after 5pm is your next best option. Avoid the middle of the day unless you’re training indoors.
Hydrate Before, During, and After
By the time you feel thirsty, you’re already dehydrated. In summer, you need to front-load your hydration. Drink 500ml of water in the hour before training. Sip throughout the session. Drink another 500ml to a litre afterwards.
For sessions over 45 minutes in the heat, add electrolytes. You’re losing sodium, potassium, and magnesium through sweat, and water alone doesn’t replace those. An electrolyte tablet, a pinch of salt in your water, or coconut water all work.
Signs you’re not drinking enough: headache during or after training, dark urine, excessive fatigue, dizziness, or muscle cramps. If you’re experiencing any of these, your hydration needs work.
Adjust Your Intensity
Your body works harder in the heat because it’s managing two jobs at once: powering your workout and cooling itself down. That means the same workout that felt manageable in winter will feel significantly harder in summer.
This is normal. Don’t fight it. Adjust.
- Extend your rest periods by 15 to 30 seconds between sets
- Reduce the weight slightly on strength exercises (5 to 10%)
- Shorten high-intensity intervals and lengthen recovery intervals
- Take shade breaks when available
This isn’t weakness. It’s smart training. Your body is still working at the same relative intensity. It just manifests differently when it’s hot.
Dress for It
What you wear matters more than you think:
- Light colours. Dark clothing absorbs heat. White, light grey, and pastels reflect it.
- Moisture-wicking fabrics. Cotton holds sweat against your skin. Technical fabrics move it away and help you cool down.
- A hat or cap. Keeps direct sun off your face and helps regulate temperature.
- Sunscreen. Apply before you leave the house. Reapply if you’re out for over an hour. SPF 50+, broad spectrum.
- Sunglasses. Squinting into the sun tanks your energy faster than you’d think.
Nutrition Adjustments
Heat affects your appetite. Most people eat less in summer, which is a problem if you’re training hard. You still need fuel.
Shift towards lighter, more hydrating foods:
- Salads with lean protein (chicken, tuna, eggs)
- Fruit, especially watermelon, oranges, and berries (high water content)
- Smoothies and yoghurt bowls
- Cold soups like gazpacho
Don’t skip meals. If you can’t face a big plate, eat smaller portions more frequently. The goal is steady fuel input throughout the day.
Know Your Limits
Heat exhaustion is real and it’s serious. If you experience any of these symptoms during training, stop immediately:
- Nausea or vomiting
- Excessive dizziness or confusion
- Skin that’s hot and dry (you’ve stopped sweating)
- Rapid heartbeat that doesn’t settle with rest
Move to shade, drink water, pour cool water on your neck and wrists, and rest until you feel normal. If symptoms don’t improve within 15 minutes, seek medical attention.
Training in summer is a skill. Master it and you’ll be ahead of everyone who took three months off to wait for cooler weather.
