Can The Heat Actually Make You Stronger and Faster?
As temperatures climb in NYC, many of my patients have been asking the same question: Is exercising in the heat good for you, or is it just making your workouts miserable?
The answer is a little bit of both.
Most runners, cyclists, and active adults notice their pace slows down when it's hot outside. That's completely normal. Your body is working harder to cool itself, which means more stress on your cardiovascular system.
But here's the interesting part;
When heat exposure is introduced gradually and strategically, it may actually improve cardiovascular health, metabolic function, and your body's ability to perform in hot environments.
Research has shown that controlled heat exposure—whether through exercise, sauna use, or other forms of heat therapy—may:
Improve blood flow and vascular health
Reduce blood pressure
Improve insulin sensitivity and glucose regulation
Increase blood volume, which can support endurance performance
Help your body become more efficient at cooling itself
Think of heat as another form of stress. Just like strength training, the goal isn't to avoid stress altogether. The goal is to expose your body to an appropriate amount so it can adapt and become more resilient.
That said, heat is not a substitute for exercise.
If you only have time for one thing, exercise wins every time.
Where heat may be particularly useful is as a supplement to an already healthy lifestyle, especially for active adults looking to improve recovery, build heat tolerance, or prepare for summer races and events.
The Catch - More heat is not always better.
Dehydration, excessive fatigue, dizziness, headaches, and heat illness can quickly outweigh any potential benefits. The key is progressive exposure.
Just as you wouldn't jump into lifting your heaviest weight on day one, you shouldn't jump into a hard workout on a 95-degree day and expect your body to be ready for it.
My 4 Recommendations for Summer Training
1. Ease into the heat.
If you've been training indoors or enjoying mild spring temperatures, give your body 1-2 weeks to adapt. Start with shorter, easier outdoor sessions before attempting harder workouts.
2. Respect hydration.
A simple rule: if you finish a workout noticeably lighter than when you started, you likely need to replace more fluids. Hydration becomes even more important as temperature and humidity increase.
3. Adjust expectations.
Your pace, power output, and heart rate won't look the same on a hot day. That's not a fitness problem—it's physiology. Focus on effort rather than pace.
4. Use heat strategically.
Training for a summer race? Spending some time exercising in the heat can help your body adapt. Just don't make every workout a suffer-fest.
Your Action Steps -
As temperatures rise, try this:
Schedule 2-3 outdoor walks, runs, or workouts this week during warmer parts of the day.
Keep the intensity moderate—you should feel challenged, not crushed.
Pay attention to how your body responds: energy levels, hydration, recovery, and overall comfort.
If you're preparing for a race, long ride, hiking trip, or endurance event, start building heat tolerance now rather than waiting until the week before.
The goal isn't to survive the heat.
The goal is to help your body adapt to it so you can continue moving, training, and performing well all summer long.
References
Brunt VE, Howard MJ, Francisco MA, Ely BR, Minson CT. Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. Journal of Physiology. 2016;594(18):5329-5342.
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015;175(4):542-548.
Lorenzo S, Halliwill JR, Sawka MN, Minson CT. Heat acclimation improves exercise performance. Journal of Applied Physiology. 2010;109(4):1140-1147.
Scoon G, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. 2007;10(4):259-262.
