The biggest risk of heat training is dehydration. When you’re planning a summer workout, make sure you get plenty of water before, and especially after, you train.
If you don’t have enough fluid on board, you can find yourself in a lot of trouble. Dehydration can lead to cramps, exhaustion and dizziness – none of which are ideal. If you’re a professional athlete and you’re pushing yourself to exhaustion regularly, then you might be conditioned to deal with extreme stress. But if you’re heading back to the office after a lunchtime run, you need to hydrate appropriately.
Water is the most effective hydration tool of all. To be honest, I don’t think non-professionals need to drink electrolytes. Often I see people trying to lose weight, and then they’re having a sports drink after their exercise. It kind of defeats the purpose.