How to Beat the Heat!
Sports Performance – High Temperatures
10 Tips
How to help your body adapt to higher temperatures
Weather conditions affect sports performance. They can often have negative effects, not only on athletic performance but also on the athlete’s health. Below are some tips to help the body adapt to changes in temperature. Try to protect your body from unwanted side effects and strengthen it so that you can reach the finish line.
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Train in the heat.
Acclimatising your body to the heat will reduce the rate of fluid and electrolyte loss during exercise.
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Stay hydrated throughout the day.
60% of the body is made up of water, so it is very important to keep your body hydrated throughout the day. Try to drink 0.5–0.6 of your body weight in fluids.
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Drink the necessary amount of fluids during exercise.
During exercise, the athlete should consume 20–25 oun/hour +-3.4 oun, depending on body weight. See the relevant table for guidance. When the athlete feels that they need more fluids, they should know that their electrolyte intake should also be increased.
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Increase your electrolyte intake or use Extream Endurolytes.
When the athlete exercises in conditions to which they have not yet acclimatised, they should take a higher dose of electrolytes than usual.
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The athlete should avoid foods and drinks containing short-chain carbohydrates. Simple sugars require greater amounts of fluids to be absorbed. Choose complex carbohydrates such as maltodextrin. In addition, remember that in high temperatures, the body’s ability to take in calories decreases.
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Use Liguid Endurance before training.
Glycerol is a product that keeps fluid levels in the cells stable and, in this way, better prepares the body for training in high temperatures. Liquid Endurance significantly enhances sports performance and helps the athlete acclimatise.
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Maintain a slower pace during the race.
If the athlete has not adapted to higher temperatures, it would be preferable to maintain a slower race pace until the body has had time to adapt to the high temperatures.
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Use caffeine.
Caffeine has a very effective ergogenic effect on sports performance. Caffeine has a positive effect on the CNS, which increases heart rate.
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Cool down during the race.
Try to cool yourself during races by pouring cold water over yourself to help the thermoregulatory system.
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Learn the symptoms of hypernatremia and dehydration.
You should stop exercising immediately if you experience a headache, nausea or mild chills. Learn the symptoms so that you do not put your health at risk.
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