This archive report was first published on 25 July 2019.
Heat Training for Athletes ¶
As the world's temperatures continue to rise, athletes are turning to heat training to gain a competitive edge. But what exactly is heat training, and how can it improve performance?
Heat training involves acclimating the body to high temperatures, typically between 101 and 103 degrees Fahrenheit, to increase blood volume and improve heat regulation. This can be achieved through a combination of heat exposure, hydration, and rest.
At the University of Connecticut's Korey Stringer Institute, researchers are studying the effects of heat training on athletes. The institute's heat lab is equipped with state-of-the-art technology to monitor an athlete's temperature, heart rate, and sweat production.
During a heat training session, athletes are exposed to high temperatures and humidity, and their bodies respond by increasing sweat production and heart rate. The goal is to acclimate the body to these conditions without reaching the threshold of heatstroke, which occurs at temperatures above 105.5 degrees Fahrenheit.
According to Douglas Casa, Ph.D., director of the Korey Stringer Institute, heat training can provide significant benefits for athletes. 'When an athlete hits 104, we shut it down,' he says. 'Cell damage generally occurs around 105.5 degrees. That's enough to begin frying your guts like eggs, and the result is heatstroke.'
Heat training can also improve an athlete's performance in cooler temperatures. 'It's like legal blood doping,' says Robert Huggins, Ph.D. 'If you train in high temperatures, you'll have performance benefits in both the hot and cold.'
But heat training is not without risks. Athletes must carefully monitor their body temperature and hydration levels to avoid heatstroke. 'For every 1 percent body-mass loss, your heart rate will be three beats faster and your core temperature will be half a degree higher,' says Huggins.
So, how can athletes train for the heat without the lab? Huggins offers several tips, including:
- Gradually increasing exposure to heat and humidity
- Monitoring body temperature and hydration levels
- Drinking enough water to avoid dehydration
- Resting and recovering between heat training sessions
By following these tips, athletes can safely and effectively train for the heat and gain a competitive edge in their sport.
