heat acclimation

This is especially important for long-distance athletes, skill-based players and team sport athletes training and competing in the heat.

Heat acclimation is beneficial to recreational and elite athletes, (long-distance athletes, skill-based players, team sport players) who are trying to improve their preparations for performance when core body temperature is likely to get very high. This can be in relatively cool conditions (e.g. 21˚C) when the exercise intensity is high, but more commonly when the environmental temperature is higher (e.g. 25˚C) or when combined with a high humidity which decreases the body’s ability to sweat effectively. The hotter or more humid the expected environmental conditions, the more important it is to be heat acclimatised. Typically, heat acclimation is undertaken by those living in cold and moderate climates in preparation for sporting events in hotter temperatures.

Regular exposures to a hot environment are required to create the stimulus for the body to create the adaptations. To get higher levels of adaptation requires a larger number of exposures.

Our approach is to use our state-of-the-art environmental chambers and hot baths, for periods of between 60 and 90 minutes over a period of two to three weeks. Visits will comprise of running on the treadmill in the heat or in siting in a hot bath, while we monitor a number of responses, including core temperature to ensure that core temperature is both high enough but not too high. The exposures increase in severity and progress as adaptation takes place to ensure that the capacity to perform in the heat continues to develop. There is some flexibility in the approach depending upon each individuals’ circumstances, needs and availability, so please do get in touch to discuss your individual requirements.

We offer three programmes to support athletes at all levels:

We have a long history of supporting athletes preparing for racing in hot conditions as long ago as 1993. More recently we worked with a number of triathletes and track athletes alongside their national federations to develop specific acclimatisation strategies and provide heat acclimatisation exposures in the lead up to the Tokyo Olympics. Thus, this service is being provide by experienced and knowledgeable practitioners. Working with you, they will help you achieve the previously mentioned outcomes: 

• A high level of heat acclimatisation
• Experience of training in the expected conditions of the event
• Decreased perception of the heat
• Improved cognitive function and decision making in the heat
• Understanding how your body reacts to the heat
• Know your sweat rate and how to hydrate effectively
• Learning strategies to minimise the chances of heat stroke
• Establishing a safe race pace / running intensity
• Gaining confidence in your ability to perform in the heat

*Outcomes listed are for the Gold package