Melting in the summer heat while training?

Learn key tips for heat acclimation, for safer training and better performance for elite athletes.

Chris Giblin with Men’s Fitness Magazine explains how heat acclimation training can help boost fitness performance in his article, The Heat Wave Workout: How to Train in Hot Weather.

A study performed at the University of Oregon showed noticeable and significant performance increases with heat acclimation training versus more temperate conditions. Not only did working out in a hot environment improve performance in hot conditions, but performance in cooler temperatures was also improved.

As mentioned by Chris Giblin, heat acclimation training isn’t for the average fitness folk, but for an experienced elite athlete it can be a very useful training advantage.

Nevertheless, for the elite competitive athletes out there (marathon runners, triathletes, cyclists, etc.) there are several tips to take to heart:

1. Exercise in 101 degree Fahrenheit to elevate your core body temperature.
2. Train for 60 minutes with elevated core body temperature to ensure true heat acclimation.
3. Train 5 to 10 days in extreme heat conditions to make sure you are getting the heat exposure you need to acclimate. It is vitally important to follow heat condition precautions while exercising in high heat conditions.

While training in the heat is not pleasant, there are ways to prepare your body to make training in the heat safer and more effective.

Signs and symptoms of heat illness include fatigue, dizziness, excessive sweating, nausea, or disorientation. It’s important to recognize the signs of heat illness, and if you begin to experience any of these you should stop and move to a cooler, shaded area to cool down and rehydrate.

Be sure to check out my blog, Hydration for Athletes – Determining Your Needs, with a short video and other links to determine your sweat rate!

Here are a few tips to stay healthy and safe during extreme heat conditions:

1. In the article, Cedric Bryant, PhD, recommends 16-24 ounces of water a few hours prior to exercise. He then recommends 6-8 ounces of water for every 15-20 min of exercise. You may need to add electrolytes for intense or lengthy workouts.
2. Acclimate your body to the heat slowly. It takes about 10 days to acclimate yourself to your environment. Reduce your volume, duration and intensity of exercise and slowly increase each day to acclimate to the heat.
3. Wear appropriate clothing. Sweating is your body’s way of cooling you down. Wear breathable, light weight, light colored clothing. Stay away from cotton clothing.
4. Avoid mid-day workouts. Workout early in the morning or later at night to avoid the mid-day heat.

If you have anymore questions about maximizing your training program, contact me any time to schedule a free 15-minute consultation, so we can discuss your particular situation and goals.

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