Acclimatization should be performed gradually over 10-14 consecutive days |
Environment |
Reflects the environment that will be encountered during goal activity |
Warm or hot (WBGT >26°C) |
Relative humidity reflects the humidity that will be encountered |
If necessary environmental conditions not present, add clothing or exercise during hottest/most humid part of the day |
Exercise session |
Duration: >60 minutes |
Type: aerobic |
Intensity: moderate intensity (should progress from 60-80 percent age-predicted maximum heart rate) |
Frequency: one session per day (may progress to two sessions per day alternating with a single session day) |
Hydration |
Urine specific gravity: <1.020 |
Urine osmolality: <700 |
Urine color: <3 (using 8 color scale) |
Safety |
Monitor temperature with rectal or gastrointestinal thermistor (<40°C) |
Monitor athlete for signs and symptoms of heat illness |
Monitor heart rate for increased intensity (>80 percent age-predicted maximum) |
Avoid interval training at race speeds (may be performed separately in a cooler environment) |
Calculate sweat rate: pre-exercise nude body mass (kg) - post-exercise nude body mass (kg) + fluid ingested (L) per exercise time (hour) = sweat rate (L/hour) |
Keep athlete well hydrated before and during exercise (<2 percent dehydrated) |
Training intensity should correspond with fitness level |