In most of the U.S., summer is synonymous with heat. Hot and humid days become more frequent. The sweat dial gets turned to ‘max.’ It can become challenging to avoid slogging through your workouts. Even the advent of air-conditioned indoor climbing facilities can’t always quell summer’s oppressive temperatures and dankness. Yet, as a sport without a proper off-season, climbing doesn’t stop for the heat. Whether grinding out fitness sessions in the gym or heading outdoors, climbers can battle the heat and walk away with gains and sends under their belts. To help shore up your armor against the scorching temperatures and stifling humidity, here are five summer training tips to beat the heat!

Spruce Up Your Water with Electrolytes

You hear it every summer season (likely in your mom’s voice): “Drink your water!” As obnoxious as it may seem to have every other person, news page, and social media post telling you to hydrate, it is essential. However, as an athlete undergoing hard training sessions and sweating buckets, you’ll want to spruce up your water with electrolytes. Thankfully, they are all the craze in 2024, with many brands offering electrolyte products. These products are not just a trend, they are a convenient way to enhance your hydration, recovery, and energy. Choose from various flavors, forms (powder, tablet, sparkling), and ingredients. Even if you aren’t the person dripping with sweat as they leave the gym, incorporating an electrolyte drink, at the minimum on your most challenging training days, will enhance your hydration, recovery, and energy. Not to mention, they taste delicious! See the list of popular brands.

• Skratch Labs – Choice of The TraingBeta Podcast Host, Neely Quinn
• Nuun – Known for their electrolyte tablets that add fizz
• LMNT – Electrolyte Choice of American Neuroscientist and Huberman Lab podcast host Andrew Huberman
• Other brands popular among consumers: DripDrop, LiquidIV, Gnarly Nutrition

 

Wear loose, lightweight clothing.

Choosing to enhance your hydration is helpful to sustain and recover from intense activity, but another way to beat the heat is by opting for lightweight and loose clothing. Moisture-wicking features like Nike’s Dri-Fit technology are fantastic, but high-quality cotton and linen work well too. It’s likely self-explanatory, but it is worth mentioning that tank tops and shorts will be your best friends. These loose, lightweight clothes will keep you comfortable and ready for your training. If you need to wear longer pants to protect your knees or harness them comfortably, look for linen or other lightweight materials. Many outdoor and climbing clothing companies have designed products with heat in mind, leaving you with plenty of stylish options.

Opt to Climb Early Morning or Later Evening

Generally, the coolest parts of summer days are the early morning or later evening. Avoid mid-day climbing sessions, especially if venturing outside. Humidity will be highest in the early morning, so if you’re climbing in an area with high heat and humidity, you may want to pencil in training for those later evening hours.

 

Consider antiperspirant for Hands and Feet.

Sweaty summer sessions mean extra sweaty hands and feet, which is not ideal for climbers. No one wants to chalk up only to touch the first hold, and it’s all gone, nor do they want to add to the funk of their climbing shoes. If you haven’t tried an antiperspirant product before, summer is the time to try. Rhino is the best-known brand in the climbing community, offering three sweat-stopping products: Performance, Dry, and Tip-Juice. They’ve bundled all three at a discounted price in the Rhino Sweat Block Bundle. However, it’s important to note that some climbers may have skin sensitivities or concerns about the impact on their climbing equipment, so it’s always best to test these products in a controlled environment before using them during a climb.

Another effective solution for sweaty hands is liquid chalk. This alternative tends to dry out hands faster than powdered chalk, providing a reliable grip. For even faster drying, consider liquid chalk with alcohol, a potent drying agent.

 

Hydrate All Day, Every Day

The final summer training tip to beat the heat loops back to our first tip under the hydration umbrella. Remembering to consume fluids when actively working out or thirsty is easy. But to prevent dehydration, heat stroke, lethargy, and poor performance, you should hydrate daily. Start your morning with water and make sure you’ve sufficiently hydrated before climbing sessions. Continue to hydrate after training, and don’t slack off on rest days! Although you may not need the electrolyte or sugary beverages on rest days, hydrating with water or seltzer will ensure you’re ready to go on climbing days.

Don’t let the heat win this summer. You have a toolkit of tips to give you a leg up. You can easily stay healthy and safe by incorporating electrolytes, wearing appropriate clothing, strategically timing your workouts, using antiperspirants or drying agents, and consistently hydrating. If there are any other summer training tips that you love, comment them below to help out fellow climbers.