Summer training can be awesome—longer days, open trails, sunshine. But let’s be honest: when the heat hits hard, running, riding, or swimming gets a lot tougher. And for young athletes, it’s even more important to understand what’s happening in your body and how to train smart when it’s hot out.

A Note to Young Athletes:

You might notice that in the heat, your usual pace feels harder. Your breathing picks up faster. You’re sweating buckets. That doesn’t mean you're doing something wrong—it means your body is working overtime to keep you cool. You’re not losing fitness. You’re just dealing with extra stress from the heat.

So, here’s the big message: You don’t have to push harder. You must train smarter.

That means:

• Slowing down when needed. No need to “prove” anything. It’s not about toughness—it’s about consistency.
• Staying hydrated. Bring water or a sports drink to every session. Start sipping before you even get thirsty.
• Wearing the right gear. Light, breathable clothes and a hat will help. If you’re on a bike or in the sun, wear sunscreen, too.
• Listening to your body. If you feel dizzy, sick, get a headache, or just don’t feel “right,” stop. Tell your coach or parent. Take a break and cool down.

You’re still putting in the work. Heat training helps build resilience—but only when it’s done the smart way.

For Parents and Coaches:

Kids aren’t just small adults when it comes to heat. They:

• Heat up faster
• Cool down slower
• Sweat less efficiently
• May not recognise early signs of dehydration or heat exhaustion

The risks are real, and they can escalate quickly if not caught early. The good news? With the right boundaries and awareness, kids can train safely and effectively in summer.

Here’s what you can do:

• Schedule training sessions early or late in the day, avoiding peak heat (typically 12–4 p.m.)
• Encourage hydration throughout the day, not just before sport. Electrolyte drinks can help after intense sessions.
• Make rest and shade part of the routine. Bring a towel, spare water, even ice packs or frozen flannels in a cooler.
• Educate your athlete. Help them learn the signs of heat stress and encourage them to speak up if they don’t feel right.
• Avoid back-to-back hard sessions in hot weather, especially if recovery (sleep, hydration, appetite) is compromised.

The aim isn’t to “toughen them up.” The aim is to help them adapt—safely, gradually, and with a long view on development and wellbeing.

Final Thought:

Hot days are part of sport. They’re not the enemy, but they do require a different approach. With support, education, and a little flexibility, young athletes can still train hard, race well, and stay safe—even when the sun’s blazing.

Let the work happen, let the learning happen, and when it’s hot—train smart, not just hard.