I live in Florida. If you know, you know. If you don't — imagine stepping into a sauna, except the sauna is outside and it lasts from April to November.
The Reality
It's September and it was 94°F today. Humidity? Yes. Just... yes.
Training in this environment is a completely different game. Your body is working overtime just existing, let alone lifting heavy things.
Hydration Is Everything
This isn't optional. This is survival.
My hydration protocol:
- Morning: 20oz water immediately upon waking
- Pre-workout: 16oz water with Sqwincher electrolyte packet
- During workout: Sipping every few sets, another 20-30oz
- Post-workout: Another Sqwincher packet + 20oz water
- Throughout the day: Minimum 1 gallon total
Signs you're not drinking enough:
- Dark urine
- Headaches that won't quit
- Dizziness during sets
- Feeling tired despite sleeping well
- Cramps (especially calves)
Timing Matters
If you can choose when to train, avoid the peak heat window (11am - 4pm). I prefer early morning or late evening sessions. The temperature difference can be 15-20 degrees, and it makes a real difference in performance.
Gear Adjustments
- Moisture-wicking everything — cotton is the enemy in Florida humidity
- Light colors — black looks cool but absorbs heat
- A good towel — not for aesthetics, for function. You WILL be dripping.
- Cooling towel — game changer between heavy sets
Nutrition Shifts
In extreme heat, your body burns more calories just regulating temperature. That means:
- You might need to eat slightly more than your calculator says
- Sodium intake needs to go up (electrolytes, remember?)
- Lighter pre-workout meals — heavy food + heat = nausea
- More fruits with high water content (watermelon is your friend)
Listen to Your Body
Real talk: heat exhaustion is no joke. If you feel any of these, STOP:
- Nausea
- Extreme dizziness
- Confusion
- Skin that's hot but not sweating anymore
- Heart rate that won't come down
There's a difference between pushing through discomfort and pushing into danger. Know the line.
The Silver Lining
Here's the upside: training in Florida heat makes you tougher. When you visit a gym with AC, you feel like a superhero. Your conditioning is naturally better because your cardiovascular system has been working overtime.
Plus, you're already lean from sweating out half your bodyweight every session. 😂
Surviving and thriving in the Florida heat, one workout at a time. 🐻
