UPDATED 3/19/2026

Those big “ASS”  fans move air…LIKE THEY REALLY MOVE SOME AIR.  Our original fans don’t hold a candle to the new fan we put in several months back. And it’s a good thing: we expect a hot summer.

Soon, we’ll be  averaging mid 90’s by noon. It’s getting warm and will soon be hot. We know! And yes, due to the nature of our training, we are pushing our bodies to some uncomfortable levels. So, what do you do when you feel like you may be overheating? KNOW THE SIGNS. Below are some tips and strategies to battle training in Florida in an open-air micro-gym.

DRINK UP!

First off, prevent getting dehydrated in the first place. We know you don’t like to drink a lot of water because you’ll have to go to the bathroom a lot.  HOWEVER, you need to hydrate, so just do it.  Not just before your workout, but throughout the day, stay hydrated by drinking water and clear fluids (no, Diet Coke doesn’t count – you know who I’m talking to!). Dehydration of 1-2% of body weight can make you feel bad during the workout and decrease athletic performance. Higher heat and humidity necessitate the need for fluids. And some medications can cause dehydration as well – so if you are on diuretics of any kind, be very mindful of your hydration.

Ideal fluids are water and electrolyte-containing drinks. Let’s all get smart here. The electrolytes, in the order that they are concentrated in your sweat, are:

    • Sodium & Chloride (salt)  – highest concentration
    • Potassium
    • Magnesium
    • Calcium

Coconut water is a naturally occurring beverage with a few of these minerals naturally present. It’s great, but it’s missing sodium. I’ve talked to several of you about this lately – add some salt to your coconut water and it’s magic. The natural sugar from the coconut water can help your cells absorb the minerals a little faster. And it’s a naturally occurring hydrating drink.

Drink water with added salt. No, not a lot. Start with 1/4 to 1/2 of a teaspoon…add some lemon or lime juice.

A lot of these “electrolyte packets” you all have been bringing in to show us are full of vitamins and artificial sweeteners, but not these minerals. We don’t recommend Gatorade and some of the mainstream popular drinks as their primary ingredient, high fructose corn syrup, isn’t healthy and doesn’t help with hydration.  Think simple. Read the ingredients. Sodium, chloride, magnesium, potassium and calcium…those are your electrolytes.

Early warning signs of dehydration can include dark yellow urine, loss of energy, dizziness, cramps, loss of coordination, headaches, and unusual fatigue. If you start to experience any of these – regardless of what you’re doing – find a fan and sit down.  We can bring you ice or water.

Please a) don’t push through it and b) don’t be a drama king/queen….find a fan. There are several!

Throughout your training session, which will always consist of multiple parts, sip water or your drink of choice, frequently.  Come to class hydrated and end class with the intent of drinking more water. While we will remind you and encourage you, these are things within your direct control. Bring water with you. If you need to refill your water bottle, we have a water fountain for that.

Strategies for hydrating in the summer:

  1. Drink water when you first wake up in the morning. You’ve been on an overnight fast and you ARE dehydrated when you wake up. You’re giving your kidneys and your body what it needs first thing in the morning. Yes, BEFORE coffee. Yes, coffee is still a liquid and contributes to your hydration ounces, but good old water (maybe with some lemon for flavor) is a better idea. Guzzle 8-16 ounces first thing.
  2. You should own a steel water bottle – keep it with you. They keep ice well and can keep a beverage cold all day. The larger the better!
  3. Use electrolyte drinks if you sweat a lot.
  4. Eat more fruit and veggies in the summer – they contain a lot of water and can help with hydration.

ACCLIMATE

Acclimatization is the process through which the body deals with being introduced to a hot environment. This WILL happen – but it’s a bit challenging. Just like a hard workout, being uncomfortable is required for progress. Not much progress happens in life without stress. You are the “work ethic” generation – just be patient.

Ed and I have gotten a kick out of the fact that we know we live in climate controlled homes now…I don’t know anyone without an air conditioner – it not only cools, but removes the humidity – makes it comfy, right?  And most of you have “climate controlled” cars too? Who doesn’t run the AC? Be honest! And your grocery store, your shopping venues, your friend homes, the movie theater, the mall, the bowling alley…all climate controlled, right? Your entire life is climate controlled – no wonder when you step into the gym you’re in shock. Spend the time to acclimate to the heat and your options for life are all of a sudden opened up…parks, beaches, outdoor bars, paddle boarding, kayaking, walking in your neighborhood…get used to being “not cool”.

Your body’s sweat rate increases after 10-14 days of heat exposure. This means that as you get “acclimated” or used to being in or training in higher temps, you’ll sweat more. This is your body learning to deal with the increased temps, and it’s a good thing. You can’t imagine how many people come in and say “I don’t sweat”. We think to ourselves: “You wanna bet?!”.  And we probably roll our eyes behind their back knowing that after a few months with us they will sweat.  As a result of the extra sweating, a greater fluid intake will be required after acclimatization.

In addition, increased sodium intake may be necessary for the first 3-5 days of heat exposure since the initial increased sweat rate will result in more sodium loss. After 5-10 days, the sodium concentration in your sweat will decrease and additional supplementation may not be necessary. Always experiment, and listen to your body. And no, we’re trying to mess up your blood pressure. We’ve said this before: about 20% of the population (we know of 1 who actually knows this data in our community) has the type of blood pressure affected by excess sodium. Most people can attribute their high blood pressure to excessive refined  or ultra processed carbohydrates and body weight…that trip to DQ and that Hoagie aren’t doing you any favors.   If you’re worried about your blood pressure, then just drink plain water.  Again, no, we’re not trying to GIVE YOU high blood pressure, but think about it: Dehydration can raise blood pressure. Staying hydrated can help keep it down. Test out the salt theory – see for yourself how you react.

HEAT RETAINING CLOTHING

We see it too much. Heavy, thick, non-breathable clothing…not a smart choice to train in right now. Excessive and heavy clothing increases heat stress by both interfering with the evaporation of sweat and inhibiting pathways for heat loss.  Let’s define excessive and heavy clothing and pose some good alternatives

  • Per Ed: “The same crap you wore in the winter in the air conditioning” – haha!
  • Polyester and thicker non-wrinkle fabrics are hot and hold heat. Look for cotton and breathable fabrics.
  • Material thickness of more than 8-10 ounces is so hot in the summer- the box shirts are 4 ounces. Look for think, lightweight fabric.
  • If you’re outside, dark-colored clothing increases the body’s absorption of solar radiation…switch to light colors.
  • Long pants…we know that’s the only option for some of you, consider culottes or rolling up your pants legs during breaks to cool your feet and ankles
  • Sleeves! Consider sleeveless shirts, tank tops, or rolling up your sleeves!

COOLING TOWELS

They’re a “thing”.  They are a thin towel you wear around your neck and their material is made of a fabric that when moistened, retains a cool temperature – like cooling sheets. You can pick them up on Amazon for about $3.50 each or at Dicks Sporting Goods for $2.99.

 

In summary, yes, we know – it’s hot, and we’re sorry. This is Florida, this is an open air gym, and we have another 5 months or so of excess heat. Before you know it, we’ll all be complaining about the cold….which we won’t remember AT ALL!

Stay cool, stay hydrated, and be smart!