How to Acclimate to the Heat

Slow down, drink fluids, and lower expectations; or suffer needlessly

Last Monday, I went out for a 7-mile run. It was already 85 degrees by 8 a.m. with a bright sun overhead. “Too hot,” a woman said as she exited the trail. She wasn’t wrong. It was crazy hot this past week.

So hot that several runs on my schedule were reconfigured and one was outright dropped on account of it still being 90 degrees at 9 p.m. Unless you’re training for Marathon des Sables there’s no upside in burning yourself out during extreme heat waves.

There is something to be said for acclimating your body to the heat, however. Lower core temperature, higher blood volume, and the development of a more efficient internal cooling system are all positive adaptations that can be gained through a thoughtful and well-intentioned approach to heat exposure.

For paid subscribers, we explore the science of heat adaptation and offer tips for getting the most out of those hot summer runs while expending the least amount of energy.