How to Acclimatize to the Heat
Getting used to the heat is a process and should be gradual. Every athlete is different, but it usually takes about two weeks of consistent training in hot conditions in order to acclimatize fully. Start with lower intensity and shorter duration workouts, as you become more adjusted to the heat, begin to increase the intensity and length. The first benefit you will notice will be a decreased heart rate, which typically happens in the first week while more regulated sweating can take several weeks. Remember, heat acclimatization does not last forever. Without consistent training in the heat, acclimatization is usually lost in about 2 weeks.
What Happens to Your Body When Acclimated
Your Heart Will Thank You
With acclimatization, your heart rate will decrease and blood flow will improve. You will also produce more plasma, which means there is more blood to help your hard working muscles and help cool down the skin’s surface. These adaptations put less stress on your heart, allowing you to more easily pump blood through the body.
You Will Become a Sweating Champion
As you get used to hot conditions, your body will be able to regulate heat better. This means you will be sweating sooner in your workout as well as sweating more and at a quicker rate. Your sweat will also be less salty. Less sodium in your sweat allows you to stay more hydrated while training. Because sweating helps keep your internal temperature cool, you are able to train longer without fatiguing. It is essential to keep your body hydrated while training in the heat to keep these functions working properly.
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