Dec
Heat Acclimation
Heat acclimation refers to the specific physiologic changes in our body that result from daily training in the summer. It takes about 2 weeks of daily hot workouts for these changes to occur.
The acclimated athlete
1. Sweats earlier.
You step outside and are immediately drenched. Remember sweat evaporation the best way to cool off.
2. Has dilute sweat and urine.
Salts, or electrolytes, get sequestered in the blood vessels, rather than lost in the sweat and urine. Since fluid always wants to follow salts, there is then more fluid in the blood vessels.
3. Has a higher volume of blood.
This happens 2 ways. First is the above-mentioned increase in fluid in the blood vessels. Secondly, training causes increased production of erythropoetin, which causes increase production of red blood cells (RBCs). RBCs are the champions that actually get oxygen to the working muscles.
4. Has more skin blood flow.
More blood volume and bigger veins means more blood to the skin. At the skin, the blood gets cooled by sweat evaporation.
5. Has lower core temperature.
The blood that gets cooled at the skin then goes to and cools the torso.
6. Has a higher maximal oxygen intake (VO2 max).
More blood volume means more oxygen delivered to and used by working muscles. Result is: you go faster.
Give your body adequate time to get used to the heat. Do not tough it out all at once. Recognizing the symptoms of heat illness early on can prevent more serious conditions.
Type of
Heat Illness Symptoms Treatment
Heat Cramps Painful muscle spasms in legs or belly. Slow down, stretch. Replace fluid and electrolytes with sports drink.
Heat Exhaustion Like the flu: fatigue, nausea, headache, vomiting, chills. Rest in cool shade. Elevate legs. Drink small amounts often.
Heat Stroke Confusion, incoordination, seizures, coma. Call 911. This is a medical emergency. While awaiting help: remove extra clothes; immerse in ice water, or pack body with ice packs.
