Guide to training
through the Miami summer

Training in South Florida in the summer is no joke. Intense heat, high humidity and strong sun call for care before, during and after every session. This is CMTeam’s step-by-step guide to getting through the summer with intelligence, health and performance.

Before training

1. 1
   Hydrate early. Drink 500 to 750 ml (17 to 25 oz) of water as soon as you wake up. Before you start, your urine should be clear.
2. 2
   Electrolytes are essential. Include a sports drink or an electrolyte supplement (sodium, potassium and magnesium) before training.
3. 3
   Light, strategic food. Something easy to digest, with fast-absorbing carbs: a banana with honey, toast with jam or an energy bar.
4. 4
   Protect your skin. SPF 50+ sunscreen, applied at least 20 minutes before sun exposure.
5. 5
   Smart clothing. Light-colored, lightweight technical fabrics that let sweat evaporate. A cap or visor is essential; sunglasses help with comfort.

During training

1. 1
   Hydrate continuously. 150 to 200 ml (5 to 7 oz) of fluid (water with electrolytes) every 15 to 20 minutes. Don’t wait for thirst: drink with discipline.
2. 2
   Control your temperature. Whenever you can, pour cold water on your head, neck, wrists and back. Ice under your cap or cooling clothing also helps.
3. 3
   Carbs to keep your energy up. In sessions over 60 minutes, 20 to 30 g of carbohydrate (gel, sports drink or fruit) every 30 to 45 minutes.
4. 4
   Intensity and pace. Your pace will naturally drop in the heat. Go by perceived effort and don’t get stuck on your usual numbers.
5. 5
   Warning signs. Dizziness, severe headache, nausea, chills or confusion are dangerous. Stop immediately, cool your body, hydrate and get help if needed.

After training

1. 1
   Rehydration comes first. Replace fluids and electrolytes as soon as you finish: at least 500 ml to 1 liter (17 to 34 oz) in the first 2 hours.
2. 2
   Carbs and protein. A light, complete meal within 60 minutes: a shake, fruit with yogurt and honey, a light sandwich or a protein smoothie.
3. 3
   Cold shower or cold-water immersion. It lowers body temperature, speeds up muscle recovery and makes you feel better overall.
4. 4
   Skin and foot care. Moisturizer after your shower, and sunscreen if you head back into the sun. Look after your feet: constant humidity makes blisters more likely.
5. 5
   Strategic rest. If you can, take 15 to 30 minutes to relax and let your heart rate come all the way down.

Want to understand why heat, well managed, makes you stronger? Read Training in the Miami heat: the upside of summer.

Florida summer is no excuse to quit.
It’s a chance to learn to train with intelligence, consistency and attitude.