Hot enough for ya?  Here in the Northern California we’ve had one of the hottest starts to the summer on record and the weather has been taking its toll on athletes.  Not only can the heat reduce your performance during exercise, its effects significantly impact recovery, and therefore training adaptations.  It is harder to go hard when it’s hot, and it is harder to get stronger.  But there are several practices one can put in place to mitigate the effects of heat.

Be Ready:  If you have a target event in a location hotter than your home, attempt to arrive as early as possible.  While complete acclimatization takes up to two weeks, some of the initial physiological changes (increased sweat rate and blood volume, reduced sodium content in sweat, etc.) can occur in as little as three to four days.  Probably the most important thing we can do in hot weather is to pre-hydrate.  This means being well-hydrated off the bike. If you wait until you’re exercising to start drinking more, it will be too late.  Keep a bottle of water with at you all times and be constantly sipping throughout the day.  Provided you are not on a restricted diet, feel free to eat salty snacks when the temperature rises, particularly if you are craving salty foods.  If you wake up during the night, drink a glass of water – you should urinate frequently and the color should be pale.  Aim to consume at least 700 mL of water or drink mix two hours before training or racing.  If you’re racing, it’s advisable not to consume too much liquid in the hour immediately prior to your start to avoid the need to urinate during the race.  And make sure to apply plenty of sunscreen – the energy used to heal sunburn can be better ‘spent’ on training adaptations.

Be Steady: Drink one large bottle (700ml/ 24 oz.) per hour of exercise.  If you use a drink mix, anything stronger than 100 calories per bottle may interfere with absorption – use gels or solid food to supplement your caloric needs.  You’ll need to experiment with what balance of minerals meets your electrolyte needs, as well as the appropriate concentration of calories while not provoking the dreaded “gastric distress.” Some athletes may find they need to supplement drink mixes with additional minerals. Practice first with different mixes and concentrations in training to apply the right formula come race day.

Stay Cool:  One guaranteed way to reduce performance is to allow your core temperature to rise too high and once again, prevention is key.  It’s easier to stay cool than it is to cool down once overheated.  Pre-event cooling strategies can include staying in your air conditioned motel room while warming up on a trainer, loading up your jersey pockets with ice and keeping a chilled towel (or sock filled with ice) around your neck, or wearing an ice vest.  Once you’re exercising, take advantage of the power of evaporation to keep core temperature in check and frequently douse your head and torso with water as available.  Get greedy in the feedzone and grab two bottles, one for drinking and one for cooling – just make sure that really is water in the bottle and not Rapidade or you’ll be a sticky mess.

Chill Out:  After you are done training or racing, get out of the sun and off your feet.  Avoid the temptation to stand around at the finish line and re-hash the race – instead, go get changed and grab a bottle first.  If you need to check your results or make a podium appearance, put on a brimmed hat before returning to the finish area. It is advisable to weigh yourself before exercising in the heat and again when your workout is finished – acceptable sweat loss is up to 2% of your body weight and you should consume 700ml of liquid for every pound lost.  The first bottle should be a recovery drink such as Rapid Recharge, delivering much needed minerals, carbohydrates, and protein to muscles.  Ice baths or cold showers may be something of an acquired taste, but they are ideal for returning core temperature to manageable levels, reducing inflammation and promoting circulation in tired muscles.

While training and racing in the heat presents athletes with special challenges, proper planning and practice will limit your performance losses.  Get your hydration, cooling, and recovery routines in place and you really can beat the heat.

Dario Fredrick is is an exercise physiologist and Director of the Whole Athlete Performance Center in San Anselmo, CA. He works with endurance athletes of all levels, from exercise enthusiasts to world-class professionals. Dario can be reached via www.wholeathlete.com.