Training in the Heat | Hydration, Cardiovascular Adaptation, and Heat Acclimatization
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Published 2021-06-14
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Thermic Balance:
Heat Gain: BMR, Thermic Effect of Food, Muscular Demand, Environment
Heat Loss: Conduction, Convection, Sweat Evaporation (temperature, humidity, air flow dependent)
Goal is to maintain body temperature ~37 deg C
Cardiovascular:
Blood moves to the periphery
Loss of Plasma Volume/ Cardiac Drift
Extracellular fluid shifts to Intracellular
Endocrine: Hypothalamic Regulation
* Sweating, Vasodilation
* Luteinizing hormone can increase core temperature by ~2 deg C
Hydration:
3-8 oz/ 15 minutes
Sweat loss ~0.5-1L/hr
As you sweat, sweat rate and cooling decrease
HR increases ~8BPM per 1L fluid loss
Need Sodium/ Potassium to avoid hyponatremia
Heat Acclimatization:
7-14 days
RHR goes down to baseline
Increased Plasma volume
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calculations: Calories...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest Ratio Explaine...
Muscle Levers: • Muscle Levers 1st Class, 2nd Class, 3...
Olympic Lifting Technique: • Olympic Lifting Technique: Snatch, Cl...
Comment below if you have any questions!
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All Comments (21)
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Such an awesome video! I do motorcycle racing and I just moved to Arizona from SoCal. I was struggling with training at first, not enough water, but now I average a bit over 64oz for a 2-3 hour training session with electrolytes and it made such a difference!
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This is such a great video! Even 2 years later, awesome info!
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Thanks for the video, very informative. Been working out in my garage for the past 2 years. Summers are extremely humid and brutal here and the winters get pretty cold, but I’ve adjusted pretty well.
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I needed this video more than I thought. Tons of useful info.
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Thanks for making this video. I train a lot of BJJ in an extremely humid gym and I had heat exhaustion, had to go to the hospital and my electrolytes were all out of whack.
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Try coming to Tennessee in late July /august. Humidity 130,000% can’t even look outside without pouring sweat. I took a trip out west and checked out the heat and much rather can deal with that heat.
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Anthem henderson over here nice move my dude you are actually helping me more than ever i am 25 and have just started my journey into building my body up i am rather skinny like 146lbs 5” 9 you are the best guide and i came here clicking on just any video thank you
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Measuring expertise on the basis of one's ability to explain complex subjects to untrained people, you are superior. Subscribed. Followed on Spotify. Thanks for sharing!
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I've been trying to tell my mates that I feel great after cycling in the heat. Here in Dubai they have constructed a 120km cycling track that goes through the desert. In the summer for the most part goes unused during the daylight hours. Dubai averages +36C - +45C during the summer.. I have been using Nunn electrolytes during training. Thanks for the info
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Outstanding information. Particularly regarding the length of acclimation time necessary.
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Great info. Thanks for the video
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Trying to figure out how my dehydration is effecting my Raynaud's which then eventually trips my vagus nerve- 100 mile run coming up in August. On the treadmill in the AC, I can stay in zone 2 (around 118-125BPM)for 2 hours at a 8min pace. Outside in the heat I'm at 140bpm in a half mile. 52y for reference... great vid!
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Bro... seriously useful info!!!!
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Great information, thank you so much 🌸
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Excellent video presentation. Your explanations and recommendations are in line with a number of sources from the US military and their guidance on hydration and heat acclimation. Do you have a bio outlining your training and expertise.
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Really appreciate your videos! I live in Fresno, Ca so we have summer weather similar to Henderson, trip digits for months. Looking tan dude, def not low on vitamin d3 haha
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Can you make a video for the heat weather but also humid? Or just provide any recommendations for me, please. I’ve been training in both hot climates (dry and humid) and it has been harder when I have to training in humid and hot weather, specially for long runs.
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Would you say that running in the heat is more effective and leads to better improvements?
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Great stuff, thanks!
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What is happening during the heat, that compares to training at altitude? Blood moving away from vital organs and then what?
