Research
Mixed
Heat acclimatization via repeated exercise-heat exposures over 1-2 weeks is the most effective intervention to reduce physiological strain and optimize aerobic performance in hot environments.
If you are competing in the heat, you must spend 1-2 weeks training in the heat before the event. Train daily for at least 60 minutes, aiming to raise your core temperature and sweat. If you can't travel to a hot location, train in a hot room or outdoors in the heat. This is the single most important thing you can do to perform well.
StrongSupportsHIGH confidence
The most important intervention one can adopt to reduce physiological strain and optimize performance is to heat acclimatize. Heat acclimatization should comprise repeated exercise-heat exposures over 1–2 weeks.
Why this rating
Based on a consensus statement by 19 experts reviewing extensive literature.
Source
Consensus recommendations on training and competing in the heat
Sébastien Racinais et al. · Scandinavian Journal of Medicine and Science in Sports · 2015
DOI 10.1111/sms.12467
clinical_guidelineCited 245×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Maintaining euhydration and minimizing dehydration (body mass loss <2%) during exercise in the heat is critical to prevent impaired aerobic performance and exacerbated cardiovascular strain.Good
- Pre-cooling strategies (e.g., cooling vests, ice slurry, cold water immersion) can improve endurance performance in hot environments by reducing cardiovascular strain and heat storage.Good
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