Train Smart in the Summer Heat: Tips for Runners, Cyclists, Swimmers & Others Who Want to Crush—Not Get Crushed

Chicago summers bring big energy—sunshine, lake views, and sweaty, satisfying workouts. However…the heat and humidity? They’re REAL. Whether you’re running the Lakefront, biking the burbs, or open water swimming, this time of year demands additional planning and body awareness.

Here’s are some tips on how to train smart (and safe) so you can enjoy your workouts without burning out—literally or figuratively.

1. Train Early or Late: The hottest hours—roughly 11 a.m. to 4 p.m.—are not ideal for high-effort sessions. Mornings are cooler, breezier, and mentally easier to show up for. Evenings work too, just mind the bugs and daylight. Of course sometimes we don’t have a choice.

2. Hydrate Before You’re Thirsty: If you feel thirsty, you’re already behind. Hydration starts the day before your workout and continues after you’re done. For longer sessions, make sure you’re replenishing electrolytes, not just plain water. Sodium, potassium, magnesium—these matter more than you think.

3. Fuel Up, Even in the Heat: Hot weather can suppress appetite, but you still need energy. If you’re working out for 90+ minutes, aim to eat or drink some calories every 30–45 minutes. Test out what works for your stomach now—before race day. (And don’t forget about after!!)

4. Actually Pay Attention to Your Body: Don’t ignore what you’re feeling. If you’re dizzy, lightheaded, nauseous, stop sweating, or getting chills—that’s your body waving a red flag. Listen. Stop. Cool down. Check your urine color (yes, really): aim for light yellow. Dark means dehydration, clear might mean you need electrolytes.

Keep in mind the water in the bowl will dilute the color, and porta potties are even more difficult. You may be able to use some TP to see the color. ALso pay attention to the smell.

Remember: no need to be a hero. There’s nothing tough about ignoring warning signs and ending up sidelined.

5. Know Your Cool-Off Spots: When you’re training in the city or suburbs, make note of places where you can duck into shade, grab cold water, or cool off. Gas stations, convenience stores, water fountains, shaded park shelters—know what’s nearby before you head out. Some runners even loop back to their car or house mid-run to rehydrate and reset.

Keep your ego in check and your body working. It’s okay to pause. It’s smart.

6. Dress Light, Dress Right: Light-colored, moisture-wicking clothes are your friend. Sunglasses, hats, sunscreen—essentials, not extras. If you’re on the bike, add a breathable jersey or mesh base layer. Dry-fit socks and anti-chafe balm can save your skin too.

7. Ease Into the Heat: You don’t have to crush every workout. Let your body acclimate over 10–14 days. Shorter workouts, reduced intensity, and intentional hydration will help your system adapt.

8. Swimming Doesn’t Mean You’re Not Sweating: Just because you’re wet doesn’t mean you’re not sweating—you absolutely are. Especially in warm water or a wetsuit. Rehydrate like you would after a run or ride, and don’t skimp on electrolytes. And yes—open water swimming requires the same respect as any other sport: never go alone, wear a bright swim cap, and use a swim buoy for safety and visibility.

9. Recover Like You Mean It: Your body just worked hard in tough conditions. Replenish fluids, get some protein and carbs in (a smoothie, chocolate milk, or whatever works for you), and get in the shade. It’s not just about today—it’s about showing up strong tomorrow too.

Stay Smart, Stay in the GameChicago summer training is magical—but only if you train smart. Don’t try to prove anything by pushing past your limits. Honor your effort. Respect the heat. And take care of the body that’s doing all the work.

Now get out there and enjoy that sunshine!