As the summer heat and humidity soar, athletes face a serious challenge: training and racing in the heat. And in Memphis, we get the worst of it! Whether you’re prepping for a triathlon, a long-distance bike ride, or a summer marathon, heat stress can crush performance. If you’re from the Midsouth, you’ve been there. You feel like you are losing fitness and are unable to perform like you did even one week ago. Your HR is through the roof, doing an effort that was previously easy. Well, I’m here to tell you, it’s simply your body trying to survive. That’s all.

Fortunately, there’s a solution: heat acclimation. It sounds pretty straightforward, but let’s break down how athletes of all levels can adapt their bodies to thrive, not just survive, in hot conditions.

WHY HEAT ACCLIMATION MATTERS
Your body works overtime in the heat. Without acclimation, the risk of overheating rises. Your body really only functions well in a small range of internal core temperatures. So once your core temp jumps, your body perceives it as having a fever. That means more resources go towards cooling, sweating, and less goes to the working muscles, including your brain. Heart rate climbs. Perceived exertion skyrockets. The brain gets foggy. None of which are good for athletic performance.

The good news? With as little as 7 to 14 days of heat training, athletes can make significant physiological and psychological gains:

• Lower resting and active heart rates

• Improved core temperature regulation through increased sweating

• Expanded blood plasma volume

• Reduced perceived exertion and a new perception of heat

These changes don’t just make you better in the heat — they can make you better overall. Studies have shown that those who undergo heat acclimation training also perform better in cooler temperatures — a win-win.

HEAT ACCLIMATION: SIX PRACTICAL STRATEGIES

1. TRAIN IN THE HEAT

Start with low-intensity or endurance sessions, then increase time and effort as your body adapts. Consistency over one to two weeks is key. However, keep your quality training sessions in more favorable conditions, either early mornings or indoors.

2. SIMULATE HEAT INDOORS

No hot weather outside? Train inside with extra layers and little to no air flow. In a smaller room, you can easily simulate the heat and humidity of a hot summer day. Just be prepared to fumigate your pain cave afterward.

3. PASSIVE HEAT EXPOSURE

Post-workout sauna sessions or hot baths can provide additional heat stress to drive adaptation. Just 20–30 minutes post-exercise can help increase blood plasma and improve sweat response. These methods are not as effective as actually training in the heat, but they help nonetheless.

4. HYDRATION AND ELECTROLYTES

Drink before, during, and after workouts — but don’t forget electrolytes. Sodium helps retain fluid in the blood and maintain nerve impulse function. Preloading with salt tabs or a high-concentration electrolyte drink 60-90 minutes before key sessions or races can make a big difference.

5. MONITOR HEART RATE

Keep an eye on your HR. As acclimation takes hold, you’ll see a lower heart rate for the same output (pace, power, etc). That’s a sign your body is adjusting. It may never return to what it was in cooler temperatures, but the goal is to be better in the heat!

6. WEAR THE RIGHT GEAR

Light-colored, breathable fabrics help your body cool more efficiently. On race day, consider tools like ice socks, cooling sleeves, or even a cooling vest before the start to bring your core temperature down. Once you are fully acclimated, cooling is key in the heat and humidity.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com

By Dale Sanford, Performance Coach