Heat Acclimatization
Heat acclimatization means adjusting your body’s tolerance to exercising in the heat. It takes 10-14 days for your body to acclimate, but only 4 days of not being out in the heat to lose your acclimatization. This means you should get used to the heat BEFORE practices begin, but don’t start too early and then decide to take time off before practices begin.
Benefits of Acclimatization:
- Lower heart rate and body temperature when exercising in the heat
- Decreased likelihood and/or severity of heat illness because your body is adjusted to the strain of the heat
What to do:
- Start with 15-20 minutes of exercise in the heat
- Gradually increase your exercise time over the next 10-14 days
- Make sure you stay properly hydrated
– Drink 12-16oz of water 30 min prior to exercising
– Drink 8oz of water every 15-20 min during exercise
– Drink a sports drink such as Gatorade or Powerade after
exercising to replace lost electrolytes
- Wear light colored, light weight clothing
- Be sure to break a sweat, as this is what is required to acclimate
- Avoid exercising during the hottest part of the day, between 10am and 3pm
- Eat a healthy, balanced diet
- Refrain from using supplements, especially creatine. Supplements can contribute to heat illness.
Failure to Acclimate Can Cause:
- An increased load on your cardiovascular system
- Exercise will require more effort and energy
- Difficulty cooling off due to decreased sweat production
- Increased chance of heat illness, including DEATH
Submitted by: Emily R. Grozdanic, ATC, LAT
