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How to Train in the Heat.
When your core temperature rises just two degrees above its normal operating level to 39°C (102°F), your body struggles. If your temperature continues climbing beyond 40°C (104°F), you are heading to organ damage and becoming a tragic story on the news.
Training outdoors in summer heat is more than uncomfortable, it’s can be dangerous. Make no mistake, whether you’re pounding the pavement or conquering long stretches of open road on two wheels, staying cool is paramount.
When your core temperature rises just two degrees above its normal operating level to 39°C (102°F), your body struggles with thermoregulation, leading to dizziness, nausea, confusion, and extreme fatigue. If your temperature continues climbing beyond 40°C (104°F), you enter the danger zone for heatstroke and are heading to organ damage and being a story on the news.
Left untreated, heatstroke at temperatures above 41°C (105.8°F) can quickly become life-threatening, requiring immediate medical intervention to prevent permanent damage or death. Put simply, you’re fucked.
Hydration Hacks: It’s Not Just About Guzzling Water
Sure, water is your go-to, but let’s not overdo it. Chugging too much can dilute sodium levels in your blood, a condition called hyponatremia—and trust us, it’s serious. See list below.
Hyponatremia occurs when the sodium levels in your blood drop too low, disrupting your body’s balance of fluids and electrolytes. This can happen when you drink excessive water or even sports drinks without replenishing sodium, especially during prolonged exercise in hot conditions, like say a marathn.
Sodium is critical for nerve function, muscle contraction, and maintaining fluid balance, so when it’s diluted, things can go haywire. Symptoms range from mild (nausea, headache, confusion) to severe (seizures, coma), making it a serious condition for athletes. The key? Balance hydration with electrolytes to keep your sodium levels steady while you sweat it out.
Boston Marathon: A 28-year-old woman died from hyponatremia after the 2002 Boston Marathon.
London Marathon: A 22-year-old fitness instructor collapsed and died from hyponatremia after finishing the 2007 London Marathon.
Ironman Frankfurt: A 30-year-old triathlete died from hyponatremia with hyponatremic encephalopathy after the 2015 Ironman Frankfurt.
Grand Canyon National Park: A runner developed symptomatic exercise-associated hyponatremia (EAH) after a 17-hour, 72-km run and hike. The runner consumed 9.2-10.6 L of water and more than 6,500 mg of sodium.
Hong Kong International Marathon: A 35-year-old male participant was taken to the emergency department after running about 30 km in the marathon.
Train Your Body to Handle the Heat
It’s a bit late now, but heat training does level up your fitness game. Spending 60-90 minutes a day in hot conditions for about two weeks can help your body adapt—making you sweat more efficiently and boosting your ability to cool down. Just take it slow and give your body time to adjust. Heat training is a marathon, not a sprint.
Stay Cool: Pre-, Mid-, and Post-Workout
When it comes to battling heat, cooling strategies are your best mates:
- Before You Start: Take an ice bath or sip on icy drinks to lower your core temperature. You’ll start your workout with a heat advantage.
- During the Session: Light, breathable gear is your secret weapon. For a bonus chill factor, throw in a cooling towel or even a frozen bandana.
- After You Finish: Jump into a cold shower or cool room to restore your core temperature and help speed recovery.
Dress Smart: Look Cool, Stay Cool
This isn’t the time to flex in your black hoodie. Think light-coloured, loose-fitting clothes made from sweat-wicking fabrics. Cyclists, arm sleeves can protect you from the sun while helping with temperature control.
Time It Right
Timing your workouts is key. Go early morning or late evening when the sun’s not flexing as hard. And on those next-level scorchers? Dial back the intensity or take it indoors. There’s no shame in a treadmill or stationary bike session when the alternative is heat exhaustion.
Listen to Your Body
Head spinning? Feeling extra drained? Pull the pin immediately. Heat-related illnesses are no joke, so don’t push through warning signs. Hydrate, cool off, and live to train another day.
Australia’s heat can be brutal, but it’s no match for a smart, well-prepped athlete. With these tips, you’ll be smashing PBs and staying safe, no matter how hot it gets out there. Stay strong.
Stuff You Could Use
Nuun Sport Electrolyte Tablets
- Drop a tablet into your water bottle for a quick hydration boost with the right balance of electrolytes. Perfect for long runs or bike rides under the scorching Aussie sun.
Nathan SpeedDraw Plus Insulated Handheld Water Bottle
This handheld water bottle keeps your drink cold longer and has a pocket for your gels, keys, or cash. Stay hydrated without missing a beat.
- This Legionnaire Hat takes it up a notch with UPF+50 panels, laser-cut ventilation and a propriety mesh for maximum breathability.
- Soak it, snap it, and wear it for instant cooling relief. This versatile neck gaiter is a must-have for runners and cyclists braving the heat. Simply wet to activate our cooling technology and it will instantly stay cool for up to 2 hours allowing and reactivates with more water.
Garmin Forerunner 245 Music GPS Watch
- Track your performance, heart rate, and heat acclimation stats while jamming to your favorite tunes. It’s your ultimate training buddy, especially for monitoring how your body handles the heat.
