[hlnx1]

Racing in heat lowers performance for most athletes. Heat acclimatisation can reduce that cost, and it happens faster than many people expect.

• Many adaptations, such as increased plasma volume and earlier sweating, develop within roughly 1-2 weeks of repeated heat exposure
• Sessions of around 60-90 minutes in the heat on most days are a common approach
• Passive methods such as sauna or hot baths after training are also used and may help
• Adaptations fade over weeks without continued exposure

Related: heat acclimatisation for athletes.

Do you acclimatise before hot races, and which method do you use?

[hlnx1]

A practical approach for an athlete without access to a hot climate: in the 10-14 days before the race, add 20-30 minutes in a sauna after training on several days, or train indoors with extra layers and no fan. Keep intensity low during heat sessions and drink well.

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