Atlas Training Blog

July 3rd, 2024

Written by Atlas Team

Summer is upon us! Whether you're headed to go train in Thailand or starting to notice the drastic change in weather as the days get longer and the sun gets hotter, you might have been thinking about how the heat will impact your Muay Thai training. 

One big misconception about training in the heat, or hyperthermic training, is that it's bad for you. Actually, when done right, hyperthermic training has a ton of health benefits! In my experience, a Muay Thai workout in the heat leaves me feeling more accomplished afterward than if I train in the cold. My body feels like it has worked harder, and the research on hyperthermic training seems to back me up. 

One benefit of hyperthermic training is the mental toughness and confidence you can develop from the added difficulty. Building those skills can be so beneficial for competing in Muay Thai or when you face any challenge in life, fighter or not. 

Training in the heat can also improve your endurance and heart health. When it's hot outside, your heart works harder to pump blood to specific areas in an effort to cool you down. So, if you attend a Muay Thai class in the heat versus the cold, you'd expect your heart to be working harder in the heat, ultimately improving your endurance and burning more calories.

While we can't replicate the year-round intensity of Thailand, we definitely can appreciate it here during the summer. To do so successfully, it's important that we create good habits so that our bodies are ready to beat the heat! 

Before I get into my tips, let me be clear: I am not a nutritionist. I am just speaking from my summer training experience over the last four years.

Most importantly, hydration is key, and not just during training. As your sweat output increases in the heat, make sure to increase your water consumption, too. Fortunately, a lot of people have made a habit of drinking a gallon of water every day. The plastic gallons decorating the gym are solid proof! One thing I've found helps with hitting that gallon mark per day is to spread out your consumption. Chugging a ton of water in one sitting could make you nauseous or dizzy. Another thing I've noticed is if I'm having an intense craving for sugar after training, it actually means I need to drink more water post-workout! While this could be just me, it's still a good reminder to be aware of your hydration levels before, during, and even after a sweaty Muay Thai class.

Incorporating electrolytes into your diet is another way to stay hydrated. An electrolyte powder like Liquid IV is a great option! The salt and vitamins will "hold on" to the water you've consumed as you sweat and help you to avoid dehydration. 

Maybe a more logical method of heat-defense is simply getting yourself some new training gear that is better fit for extra sweating. All over the Internet and at your local sportswear stores, you can find lightweight training shirts, shorts, sports bras, and more in materials like DriFit or mesh that can help combat the heat. I understand that it can be daunting to show more skin, but I encourage you to put your health and physical comfort over any fear. We are at the gym to workout and to get better, not to judge anyone for their choice in gear or to body-shame. 

Last but not least, it's so important to be aware of how you feel while training in the heat. Muay Thai is intense, and often there is an unspoken pressure to push yourself as hard as possible without any breaks. While I'm not necessarily saying that culture is bad (because diamonds are made under pressure), I am encouraging everyone to know their limits. A good Muay Thai coach knows exactly how much your body can handle, but realistically, your coach may not be able to monitor every student with that level of scrutiny. If you start to feel the heat get to you badly, definitely let your coach know ASAP so they can help you feel better!

Hyperthermic training is no walk in the park, but I think aiming to match Thailand's intensity and get those benefits is a fun, attainable goal. Let's crush this summer of Muay Thai!

If you have questions or comments, please reach out to me or the gym! I love to talk about Muay Thai, have endless gear recommendations, and would love to help out.