Improve your performance when training and racing in the heat
Training and racing in hot enviroments presents an extra challenge to most athletes. Here we’ll discuss some key strategies to improve your Health and Performance in the heat.
Pre training / racing
Condition the body to the enviroment with heat acclimatisation protocols. These can include the use of saunas or hot baths, through to hydration strategies to ensure you are fully hydrated before training.
During training / racing
Limit overheating by consuming cold drinks, use clothing which proects you and aids cooling, and cool your core temperature by cooling your arms.
Training in the heat
When exercising in hot and humid environments there are a few strategies you can employ to reduce the health risks and improve your performance.
Ensure you start in a hydrated status. Drink to thirst but ensure you are getting sufficient electrolytes from both food sources and any liquids. Excessive drinking of water with insufficient salts can lead to diluting your blood and potentially serious health complications (or in extreme cases - death). I recommend my athletes to use a tailored electrolyte mix from Precision Hydration (coached athletes get a discount)
Wear appropriate clothing. Ensure you are both protected from the sun, but also wearing clothes which aid sweat evaporation and airflow over the body.
Start cool. Try drinking an ice slush drink both before and during training. Consuming cold drinks helps to lower the core temperature as well as providing the necessary hydration. Try putting your water bottle in the freezer so as it melts you are drinking cold water.
Cool your forearms. While it is tempting to just pour water over your head and face to cool down, in reality you are not lowering your core temperature but merely tricking the brain into thinking you are cooler than you are. Instead, pour cold water on your arms or plunge them into any streams you may pass. Each arm has 2 main arteries and 2 main veins close to the skin, thus you can easily and quickly reduce the temperature of the blood returning to the core.
The effect of heat on the body
Fluid balance
Humans are well adapted to exercising in the heat, and are able to maintain a stable temperature by dumping excess heat through sweat evaporation. However, the increase in sweating then poses the challenge of maintaining adequate fluid balance. Dehydration is a challege, but not drinking too much and causing hyponatraemia is also crucialy important.
The gut
Reduced blood flow to the gut (as blood is shunted to the skin and muscles) as well as an increase in inflammatory markers increases the risk of gastro-intenstial distress.
Heat Stroke
Heat exhaustion and heat stroke are potentially life threatening conditions where the core temperature rises above 40degrees (104F). Headaches, dizziness, confusion, nausea, cramping are all indications of heat illness.
