Stay Cool, Train Smart: Your Summer Wellness Playbook

Philadelphia summers don't mess around. It's 95 degrees, humid, and you've still got Gi class at 6pm. That's the reality — and if you handle it right, summer training can actually be some of the best work you do all year. Your body adapts, your cardio improves, and you build a mental toughness that's hard to fake.

But you have to be smart about it. Here's how we approach summer training at The Garden — on and off the mats.

Staying cool when it's brutal outside

Before you even get to the gym, the day matters. If you're working from home or have flexibility, keep your blinds closed during peak sun (10am–4pm). Fans help, but a wet towel on the back of your neck does more. If you've got AC, don't crank it to 65 and then walk into 95-degree heat for training — that temperature shock makes the adjustment harder. Keep your space comfortable, not arctic.

Cold showers before training aren't just refreshing — they actually lower your core temperature so you start class in a better place. Even splashing cold water on your wrists and face before heading out helps more than you'd think.

Hydration isn't just "drink more water"

You already know to drink water. But summer hydration is about when and what, not just how much.

Start hydrating first thing in the morning — not when you feel thirsty. By the time you're thirsty, you're already behind. Aim for half your bodyweight in ounces spread throughout the day, not chugged right before class. Nobody wants to roll feeling like a water balloon.

Add electrolytes. Plain water alone doesn't replace what you lose in a two-hour summer session. You don't need anything fancy — a pinch of salt and a squeeze of lemon in your water works. If you want a product, look for ones with sodium, potassium, and magnesium without a ton of sugar. Coconut water is solid too.

Watch for the signs: dark urine, headaches, cramping mid-roll, brain fog during drilling. All dehydration. If you're experiencing any of those, you're not drinking enough — period.

Summer foods that fuel training

Heat kills appetite, which is a problem when you're burning 600+ calories in a hard session. Lean into foods that are easy to eat when it's hot:

- Watermelon, cucumber, berries — high water content, natural electrolytes, easy on the stomach

• Greek yogurt with fruit — protein plus hydration, no cooking required
• Rice bowls with lean protein — chicken, fish, or tofu over rice with avocado and greens
• Smoothies — blend spinach, banana, protein powder, and frozen berries. This is the easiest summer meal for training days
• Cold salads with grains — quinoa, chickpeas, lots of vegetables, olive oil dressing

  Avoid heavy, greasy food before training. Your body is already working hard to regulate temperature — don't make it digest a cheesesteak too.

  What to wear on the mats

  Gear matters more in summer than any other time of year.

  For No-Gi: A good rashguard is non-negotiable. Look for moisture-wicking, quick-dry material — not a cotton t-shirt. Compression shorts or spats under your shorts keep everything in place and reduce skin-to-skin contact (which matters for hygiene — more on that below). If you run hot, go sleeveless, but long-sleeve rashguards actually protect against mat burn and keep sweat contained.

  For Gi: Your Gi is basically a blanket you're wearing while exercising. A lighter weave helps — pearl weave or a travel Gi is noticeably cooler than a heavy double weave. Always bring a rashguard underneath. And never rewear a Gi without washing it. Ever.

  For Muay Thai: Breathable shorts, a moisture-wicking shirt or rashguard.

  Layer down, not up. You can always add layers in winter. Summer is about keeping it minimal and clean.

  Hygiene: the stuff nobody wants to talk about

  This is the section that matters most and gets ignored the most. Summer + combat sports + shared mats = you need to take hygiene seriously.

  Before class:

• Shower if you can. At minimum, wash your hands and face
• Trim your nails — fingers and toes
• Don't train with open wounds. Cover everything with bandages and tape

  After class:

• Shower immediately. Not "when you get home" — as soon as possible
• Use an antibacterial or tea tree soap. Defense Soap, Dr. Bronner's Tea Tree, or similar
• Pay attention to ears, neck creases, between toes — anywhere skin folds

  Gear care:

• Wash your Gi and rashguard after every single session. No exceptions
• Hang dry in sunlight when possible — UV kills bacteria
• Spray your bag and gear with a tea tree or antibacterial spray between washes
• If something smells, it's already too late — wash it twice or replace it

  We keep the mats at The Garden clean. Help us keep them that way by showing up clean yourself.

  Weight loss nutrition + training: the basics

  Summer is when a lot of people want to lean out. Here's the honest version — no gimmicks.

  Calorie deficit: You need to burn more than you eat. That's it. You don't need keto, carnivore, or any named diet. Track your food for a week to see where you actually are, then reduce by 300-500 calories. Don't slash calories dramatically — you'll have no energy for training and you'll quit both the diet and the gym.

  Protein: Aim for 0.7–1g per pound of bodyweight. This is the one macro that matters most for body composition. Protein keeps you full, preserves muscle while you lose fat, and helps recovery. Chicken, fish, eggs, Greek yogurt, protein shakes — find your sources and hit the number daily.

  Don't out-train a bad diet. You can burn 500 calories in a hard No-Gi session and put it right back with one trip to Wawa. Training is for getting better at martial arts. Nutrition is for body composition. They're separate jobs.

  Pre-training vs post-training: when to eat

  Timing matters, especially in summer when your stomach is more sensitive to heat.

  Before training (1.5–2 hours prior):

A moderate meal with carbs and some protein. Rice and chicken, a banana with peanut butter, oatmeal with fruit. You want fuel, not fullness. If you train early morning, a small snack 30-45 minutes before is fine — half a banana, a handful of dates, a few rice cakes.

After training (within 60-90 minutes): This is your recovery window. Protein + carbs. A shake is the easiest option because you probably won't want to cook after a summer session. Blend protein powder, a banana, and some oats. If you're eating a real meal, aim for lean protein with rice or potatoes and some vegetables.

What to avoid: Don't train on a full stomach in the heat — you'll feel it, and so will your training partners. Don't skip eating after training either. Your body needs fuel to recover. Skipping post-training meals doesn't help weight loss — it just makes tomorrow's session worse.

Sauna tips: recovery, sleep, and cutting weight

We hear a lot of questions about sauna use, so here's the straight talk.

For recovery: 15-20 minutes in a sauna after training can help with muscle relaxation and blood flow. It's not magic, but it feels good and the research supports modest recovery benefits. Don't use the sauna before training — you'll start dehydrated and overheated, which is the opposite of what you want.

For sleep: A sauna session in the evening (not right before bed) can actually improve sleep quality. The rapid cooling your body does afterward mimics the natural temperature drop that triggers sleep. Try it 2-3 hours before bedtime.

For weight loss: The sauna does not burn fat. It makes you sweat water, which comes right back when you rehydrate. If you're cutting weight for competition, sauna use is a short-term water manipulation tool — not a fitness strategy. For everyday training, skip the sauna-for-weight-loss approach entirely. It's counterproductive and potentially dangerous in summer heat.

Hydrate before and after. This is non-negotiable. A sauna session without proper hydration is just voluntary dehydration, and in July, you're already fighting to stay hydrated.

The bottom line

Summer training is harder. That's the point. The people who train through July and August come out the other side better conditioned, mentally tougher, and more disciplined than they were in June. But only if they do it smart.

Hydrate all day. Eat to fuel and recover. Keep your gear clean. Dress for the heat. And show up.

Guests and Visitors: If you want to feel what summer training at The Garden is like, come try a class. We'll take care of you — but bring a towel and a bottle of water. You're going to need it.

See you on the mats.