Beat the Heat with Endura!
Sizzling sessions
Although summer is officially over, the temperature hasn’t dropped yet and you're used to sweating up a storm training and competing in the heat by now. You might be in the midst of training for a key event, perhaps you are from cooler temperatures and heading to tropical Queensland for the Mooloolaba Triathlon. Whatever the event, the heat demands respect and so does your body. Acclimatise, hydrate, train wisely, supplement when needed and you have all the makings to perform at your best!
Be wise - acclimatise!
For those of you training in cooler environments than where your event is held, don't forget how heat can impact your performance. Training in a hot environment that causes significant fluid and electrolyte loss can increase your risk of heat injury and dehydration. The key to acclimatisation is to get used to training in the same environmental conditions at the same duration and intensity to prepare yourself for your event. This might not be an issue if you are training and competing locally, but if you are living in a cooler climate than your event climate then consider acclimatising to obtain optimal results.
Ideally you will need about 2-3 weeks pre-event as it takes between seven and fourteen days to acclimatise to hot, humid climates and heat acclimatisation does not include the taper and rest period pre-event. Artificial heat acclimatisation is an option if you cannot get to the competition event until soon before race day. Heated training rooms or adding layers of clothing are techniques used by some athletes. If you do train in a heated room, use a fan to facilitate evaporation of sweat from the body. After the event heat acclimatisation adaptations can fade away in a few days to 1 month of inactivity.
Hydrate - don't finish late!
The fitter you are the better you will adapt to the heat. High intensity exercise in hot climates can result in sweat losses of up to 1.0 - 2.5 L per hour and unless the amount of sweat you lose is matched by your fluid intake, you could become dehydrated.
It is important for endurance athletes to replace electrolytes such as magnesium, as intensive training can lead to depletion via sweat and urine. If you become deficient in magnesium it is often difficult to restore the levels back to normal, particularly if you do not take supplements. During training or an event, aim to consume an isotonic mix, ideally 4 scoops of Endura Rehydration Formula mixed with 1 L water every hour. A hypertonic (higher carbohydrate and electrolyte) mix is ideal before and after your endurance session, so aim for 5 scoops of Endura Rehydration Formula per 1 L of water pre and post event.
Weighing yourself regularly before and after training can give you an idea of your fluid loss. If you let yourself become dehydrated, it's likely you’ll set yourself back 24 hours while you rehydrate. The following table is a guideline indicating potential physiological effects dehydration can have on your performance and your health.
Physiological effects of dehydration
| Weight (kg) |
Fluid loss (% of total body weight) | Physiological effect |
|---|---|---|
| 70 | 0 | |
| 68.6 | 2 | Impaired temperature regulation |
| 67.9 | 3 | Decreased muscular endurance |
| 67.2-65.8 | 4-6 | Decreased muscular strength |
| <65.8 |
>6 |
Heat stress Heat cramps |
| Increasing dehydration | Heat exhaustion, which can have serious health consequences |
Humidity and heat go hand in hand
Whether you are training or competing, being aware of the current humidity levels is essential. High humidity (water vapour in the air) inhibits the evaporation of sweat from the body. Sweating is the body’s most efficient physiological mechanism for reducing core temperature, so when training in high humidity, coupled with extreme heat, your risk of experiencing heat stress is elevated.
Remember you can lose up to 2.5 L of fluid per hour. Dehydration also slows the body’s production of sweat, making evaporation less efficient. Avoid these symptoms of heat stress:
- Thirst
- Cessation of sweating
- Headaches
- Nausea and vomiting
- Dizziness
- Goose bumps
- Confusion and disorientation
- Eventual collapse.
Survive the heat sensibly
A rehydration formula containing both carbohydrates and electrolytes should be used to maintain performance and stamina, and to optimise water absorption and retention. Endura Rehydration Formula contains magnesium and electrolytes in ratios similar to that found in muscle cells, which are delivered through an activated mineral co-transport system for greater bioavailability.
Endura Rehydration Formula also contains specialised carbohydrates which aid in replenishing glycogen stores to prevent the breakdown of important muscle tissue during intense exercise. These carbohydrates are in the form of glucose polymers and micro-crystalline fructose to enhance gastric emptying for more rapid fluid absorption and temperature control, which is especially important when you are exercising in the heat.
