Login | April 25, 2024
Prepping for the heat
PETE GLADDEN
Pete’s World
Published: June 27, 2022
The heat is most definitely on…so are you prepared to workout and race in it? Yes, temps are already hitting the mid-90s and we’re not even in the “heat” of the summer season. This tells me that it’s becoming increasingly more important for endurance athletes to incorporate some heat acclimation tactics into their workout regimes in prep for these long, hot summers.
And doing so takes more than a couple days acclimating and a little tweaking to the workout regiment. A true heat acclimation plan takes time, thought and the proper gear/aids to get safely prepared for high temps/dew points. So here’s a few things to keep in mind as we enter the summer season.
1) Gradually work into hot temp training
Heat acclimation actually takes a good 10-14 days of gradually increasing your training time in the heat to prepare for full-on workouts and/or competitions in the heat. And obviously this is all contingent upon your cardiovascular fitness in the months prior to the hot summer season. Thus, you should already be in decent shape before you begin your acclimation workouts.
Begin a heat acclimation regime with a few lower volume/lower intensity workouts in the hotter part of the day, while you do the rest of your regular routine - higher volume/ higher intensity - in the morning or evening hours where you’ll likely encounter cooler temps. Then across that two-week acclimation window slowly incorporate more of your higher volume/intensity workouts.
2) Clothing
For goodness sake always wear lightweight, light-colored and breathable clothing during your heat workouts. Make sure your hot weather clothing can wick away moisture from the skin to keep you cooler. If your workout clothing absorbs moisture and causes discomfort…that’s a sure sign the material is not ideal for heat.
3) Don’t do heat workouts if you’re recovering from an illness Such illnesses as gastrointestinal bugs, upper respiratory bugs, COVID, etc., can cause dehydration and adversely affect your body’s ability to regulate temperature. Get completely well, then begin your heat acclimation workouts.
4) Hydration
It’s not enough to stay properly hydrated. And actually, too much water in the heat can be harmful, possibly leading to hyponatremia. Nope, in the heat it’s the addition of electrolytes to that water which are going to enable you to endure longer, harder heat sessions in addition to keeping you in the safe zone with respect to your blood sodium levels. So find an electrolyte that’s compatible with your gut and utilize it during the heat.
5) Caffeine?
Caffeine ingestion during heat workouts can increase urine production in some people - usually less active folks. But exercise scientists have found that moderate caffeine intake during or prior to a heat workout does not always alter fluid-electrolyte factors during exercise or have a negative effect on one’s ability to perform exercise in the heat. The bottom line: Caffeinated drinks do add to the overall fluid uptake of the individual…but a water/electrolyte mixture is much preferred; and excessive caffeine intake - in the heat or cold - can cause nervousness, insomnia, gastrointestinal upset, tremors and tachycardia in some individuals. So think twice about crushing a caffeinated sports drink prior to your heat workout.
6) Occasionally weigh yourself
If you’re sweating a lot during your workouts/competions, it’s a good idea to weigh yourself pre and post. Body weight measurements can give you a very good assessment on just how well you’re keeping up with the amount of fluid you’re loosing through sweat. And realize that being dehydrated by even two percent of your pre-workout/race body weight can decrease your performance by 10 percent. So if you find you’re loosing too much fluid, then you’re going to need to change your hydration strategy to compensate for the higher losses.
7) Watch for the warning signs of heat related maladies
This is crucial, if you experience a decrease in performance/mental status and/or undergo personality changes, flushing, dizziness, fatigue, vomiting, headaches, feeling very hot or cold, recognize that these signs are an indication that heat is affecting you in a very negative way. And that’s the time when your workout/race is over - period.
So use your head and prepare your body for the heat… because we’re going to be dealing with it way more than we used to.