In sports, every detail counts. Beyond training and recovery, the environment can also directly influence performance. Training and competitions in intensely hot locations not only challenge the body, but can also be strategically used to generate physiological adaptations.
An article published in the International Journal of Sport Nutrition and Exercise Metabolism compiled the main evidence on how heat and altitude impact performance. Training in hot environments raises body temperature, accelerates glycogen use, and increases cardiovascular overload. However, with 10 to 14 days of acclimatization, the body adapts, resulting in greater plasma volume, more efficient sweating, and a lower heart rate for the same effort.
These adaptations are not permanent and begin to be lost quickly without continued exposure. Therefore, it is recommended to plan the acclimatization process close to the competition. In addition to helping in hot environments, there is evidence that heat can also improve performance under normal conditions, through mechanisms such as greater running economy.
Nutrition and hydration are fundamental in these processes. In hot weather, replenishing fluids and electrolytes helps maintain plasma volume and control body temperature.
Therefore, heat should not be seen merely as an obstacle. When applied in a planned manner and with adequate nutritional support, it becomes a powerful resource to boost athletic performance.
Available at: https://pubmed.ncbi.nlm.nih.gov/30676138/
