June 05, 2024

How to Maximize your Performance in the Heat (Heat Acclimation) | #61 ft. Aaron Geiser

1 hour 8 minutes

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss how to acclimate to racing in hot environments. We explain the physiological challenges of training and racing in the heat and the benefits of heat acclimation. We also discuss the importance of starting the heat acclimation process early and the differences between males and females in the acclimation timeline. The conversation covers the expansion of plasma volume, the increase in hemoglobin content (during extended heat protocols), and the improvement in sweat rate that occur during heat acclimation. We also touch on the importance of maintaining proper hydration and the potential risks of exercising in hot and humid conditions.

TAKEAWAYS

- Heat stress is one of the most challenging things to overcome during racing, but it can be mitigated through proper heat exposure and acclimation prior to a race.

- Heat training can confer massive benefits to an athlete's ability to race in the heat, including increased plasma volume, improved sweat rate, and increased hemoglobin content.

- Starting the heat acclimation process early is recommended, as it allows for a gradual adaptation and reduces the risk of overexposure to heat stress.

- Exercising in hot and humid conditions without proper acclimation can lead to increased stress on the body, decreased nutrient absorption, and potential breakdowns. Balancing heat stress with other training stresses is crucial for optimal performance.

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CHAPTERS

00:00 Introduction and Overview

06:43 Physiological Changes During Exercise in the Heat

27:34 Starting Heat Acclimation Early

39:18 Hydration and Heat Acclimation

45:48 Gradual Progression and Monitoring of Heat Exposure

56:01 Transitioning to Active Exercise-Based Heat Stress

KEYWORDS

heat acclimation, racing in hot environments, physiological challenges, plasma volume, hemoglobin content, sweat rate, hydration, risks, heat acclimation, athletes, heat stress, passive heat exposure, hot tubs, saunas, temperature, duration, progression, monitoring, hydration, active heat stress, taper period

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By Philip Batterson, Ph.D.

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