Endurance training in hot and humid weather

🔥 Ever felt like it is super hard to keep moving, with your heart racing, while you are dripping on the road or trails?

Energy production during prolonged aerobic exercise generates a significant amount of heat as a byproduct. Combined with a hot and very humid environment, it will significantly increase your core temperature and the rate of your perceived exertion.

GI distress events are more likely to occur due to increased blood flow being diverted to the muscles and skin.

Solutions:

✅ Get “heat acclimatized”: you can’t reach the same level of performance as during cooler months without a period of adaptation. So be gentle and patient regarding the length and intensity of outdoor workouts at first.

✅ Develop a hydration strategy, and make sure you start well hydrated. But DO NOT overdrink, and develop hyponatraemia.

✅ Sip regularly rather than intake large amounts of fluids at once (for easier absorption), don’t wait to feel thirsty to start drinking

✅ Grab cool drinks (when available) or pack some iced drinks: it can effectively bring your body temperature down and improve your mood. Dipping into a cool stream if there is one nearby, and splashing cold water on your head helps too!

✅ Consider electrolyte intake: some of us lose a lot more sodium in our sweat than others (you can get it tested). Beyond 2 hours of exercise duration, add electrolytes (and carbs) to your water.

✅ Make sure you rehydrate properly upon exercise cessation, with electrolytes and carbs (around 20g/L). You need to replenish fluids lost: the sweating rate is higher than the fluid absorption during your training in the heat. Sodium (salt)helps retain water. Milk is also a great rehydration drink!

✅ Watch your macro intake: a little bit more of simple sugars can go a long way to support your prolonged effort, as the heat will use up your glycogen stores faster than moderate temperatures would do. Your brain will thank you for this!

Add some protein too (from small bites of an energy bar).

✅ Small but frequent carb intake, along with proper hydration, can help mitigate GI distress.

❓ What do you feel worked best for you this hot summer? Or didn't?