Stay Cool and Train Hard
Tips for Safe Summer Workouts
“Only mad dogs and Englishmen go out in the midday sun.” – Noel Coward
But martial artists? We train smart — especially when the summer heat is in full force.
Let’s be honest: the summer months can test even the most dedicated athletes. One moment you’re ready to give it your all, and the next you’re lightheaded, sluggish, and soaked in sweat before warm-ups are even over. It’s not about being tough. It’s about being prepared.
Training safely in the summer heat requires more than just showing up — it’s about adapting your routine, fueling your body correctly, and respecting the limits that high temperatures can place on your performance. The good news? You don’t have to take a break. With a few smart shifts, you can stay strong, consistent, and healthy all summer long.
Hydration Is More Than a Water Bottle
Let’s start with the obvious — and often the most underestimated — tool for summer training: water. You might think sipping before class is enough, but real hydration starts hours before you ever hit the mat. When training in the summer heat, dehydration sneaks up fast and brings symptoms like fatigue, dizziness, headaches, and cramping with it.
The best approach? Hydrate gradually throughout the day. Aim for half your body weight in ounces as a baseline — and more if you’re sweating heavily. Add in electrolytes through tablets or natural options like coconut water, a splash of fruit juice, or a pinch of sea salt in your bottle. And don’t rely on sports drinks loaded with sugar — they spike your energy briefly but can leave you crashing harder later.
Remember, once you feel thirsty, you’re already behind. Stay ahead of it.
Dress for Performance, Not Fashion
What you wear in the summer heat can impact your training more than you think. Cotton traps sweat and holds in body heat — a dangerous combo when you’re working hard. Instead, opt for breathable, moisture-wicking fabrics that allow your body to cool efficiently.
If your dojo permits it, wear lightweight training tops or dry-fit shirts instead of full uniforms during conditioning classes. Gi training? Choose a summer-weight gi to reduce excess heat retention. Avoid dark colors that absorb sunlight during outdoor sessions, and make sure your gear is clean and dry — training in soggy clothes is miserable and less effective.
When possible, let your skin breathe. Your energy (and your mood) will thank you.
Eat Light, Fuel Right
Nutrition is often overlooked in warm-weather training. The summer heat affects your digestion just like it does your physical performance. Heavy, greasy meals slow you down and make you feel bloated during high-intensity work. Instead, focus on light, clean meals that give you sustainable energy.
Think grilled chicken, brown rice, berries, cucumbers, leafy greens, smoothies, and high-water-content fruits like watermelon and oranges. Eat smaller meals more often to keep your energy steady without feeling stuffed. Save larger meals for after training to support recovery.
Pro tip: Avoid caffeine right before class. It dehydrates you and raises your core temperature.
Be Strategic With Your Schedule
Heat is most intense between noon and 4 p.m. If you can, train in the early morning or after sunset when the summer heat has started to fade. If your class is midday, take it easy leading up to your session. Stay indoors, avoid intense sun exposure, and keep meals light.
If you’re outdoors, train in the shade and build in frequent water breaks. Respect your body. The line between healthy challenge and dangerous overexertion is thinner in the summer months.
Warm Up and Cool Down (Yes, Even in the Heat)
It’s tempting to skip the warm-up when the air itself feels like a sauna. Don’t. A proper warm-up prepares your muscles, joints, and cardiovascular system for intensity — especially in higher temperatures when the heart is already working harder to regulate your core temperature.
Use active movements like jumping jacks, shoulder circles, or dynamic lunges to wake up your body. After training, prioritize a calm, deliberate cooldown to help your body return to baseline. Stretch deeply, breathe intentionally, and hydrate again. This not only prevents injury but boosts long-term flexibility and performance.
Recovery Is the Real Secret Weapon
Training smart includes training less — at least occasionally. When your body is under increased environmental stress from the summer heat, it needs more time to recover.
Get enough sleep. Use a foam roller or massage ball on sore muscles. Take cold showers to reduce inflammation, and consider alternating hot and cold therapies to keep your circulation strong. Most importantly, listen to your energy levels. If you’re dragging for days, it’s time to rest — not push harder.
Final Thoughts: Heat Doesn’t Stop Progress
Martial arts is a lifelong journey, and part of that journey is learning how to adapt. The summer heat is just another variable — not an excuse to stop training, but a reminder to train smart.
Stay hydrated. Adjust your pace. Dress for the heat. And above all, show up with intention.
At Crabapple Martial Arts Academy, we help our students train year-round — not by pushing recklessly, but by teaching how to thrive in every condition. Summer is no exception.
Train hard, stay cool, and keep showing up. You’ve got this!
For More Summer Tips check out this post:
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Founded in 2013 by Mr. C. Matthew White is a 5th-degree Black Belt in Karate and 6th-degree Black Belt in Jiu Jitsu, and Master Instructor. Crabapple Martial Arts Academy has Karate lessons for pre-school children to elementary kids ages 4 and up. These classes are designed to develop the critical building blocks kids need – specialized for each age group – for school excellence and later success in life.
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About C. Matthew White, Shihan: Matt is a fifth-degree black belt in a traditional Japanese and Okinawan Martial Arts – Shuri Ryu Karatedo. He is also a sixth-degree black belt in Japanese Jiu Jitsu – Shintoyoshin Kai Jiu Jitsu. He is a master instructor with the title of Shihan, which means teacher of teachers in Japanese. Matt has a bachelor’s degree in Exercise and Sports Physiology. He has been training and teaching martial arts for over 27 years. He has owned Crabapple Martial Arts Academy since 2013. Shihan White is a motivational speaker and educator, who teaches seminars in bullying, business, and martial arts training.
Crabapple Martial Arts Academy Headquarters is in Alpharetta, Georgia at 12315 Crabapple Road., Suite 124, Alpharetta GA 30004. You can locate the Chief Instructor, Sensei Robert Reed there or directly at (770) 645-0930.