Regardless of whether you’re trying to edge out your best mate to cross the finish line or looking to stand on top of the podium alongside the elite, adding different techniques to your training can make a world of difference.
We’re not talking about moving to a monastery to become a monk, but rather enhancing how you prepare for that race or that discipline that you are looking to excel at. Whether it’s following a meticulously planned training schedule, diving into recovery techniques like cryotherapy, or even experimenting with altitude masks, finding the next big performance boost is key.
One scientifically-backed method that’s gaining traction is heat training, which delivers massive benefits for performance, endurance, and recovery.
If you’ve never heard of heat training or you’re curious about how it could help you as an athlete, this post is for you. We’ll break down what heat training is, its benefits, how to approach it safely, and what to avoid.
What is Heat Training?
Simply put, heat training is the practice of exercising in high-temperature conditions to enhance athletic performance. It doesn’t necessarily involve high tech. You could simply add running outdoors in the midday sun, cycling in a heated room, or using tools like saunas to your regime. Then, you could add time in heat chambers post-exercise.
The concept behind heat training is to expose the body to heat stress. What this does is promote physiological adaptations that improve your overall performance. These adaptations can range from better cardiovascular efficiency to enhanced sweat response and improved endurance. Athletes in sports like running, cycling, triathlons, and even team sports often use heat training to prepare for events in warm climates or to add a new dimension to their endurance training.
It’s important to note that heat training isn’t simply about toughing it out under extreme conditions—it’s about controlled exposure and strategic planning. When done correctly, heat training can give long-term benefits for athletes at every level.
What Are the Benefits of Heat Training?
Heat training isn’t just about sweating buckets—it comes with a range of physiological and performance benefits. Here’s what it can do for you:
1. Improved Cardiovascular Efficiency
Training in the heat causes your body to increase its plasma volume—the liquid part of your blood. This improved plasma volume enhances your body’s ability to deliver oxygen to working muscles and maintain cardiovascular efficiency. This is especially important during endurance training, as it allows you to sustain higher levels of exertion for longer periods.
2. Boosted Sweat Response
Heat training helps your body become more efficient at cooling itself. Over time, your body learns to sweat earlier, faster, and with a more effective distribution across your skin. This means better temperature regulation, allowing you to keep going strong even in hot conditions.
3. Enhanced Thermoregulation
Thermoregulation is your body’s ability to keep a stable internal temperature, even when external conditions are challenging. Heat training improves this function, making it easier to stay cool and comfortable during competition.
4. Increased Endurance
By improving your aerobic capacity and reducing perceived effort, heat training can help you build endurance. It’s like giving yourself an extra boost when tackling long or intense training sessions. For endurance athletes, this can make all the difference between finishing strong and hitting the wall.
5. Mental Toughness
Do you remember a particularly hot race or event, one where you had to dig deep? Training in the heat pushes you out of your comfort zone. This mental challenge builds resilience and mental toughness, qualities that are invaluable on race day. Conquering a tough heat training session can leave you feeling prepared for anything.
What You Need to Know if You’re Going to Try Heat Training
While heat training offers fantastic benefits, it’s not something to dive into unprepared. Here’s what you should know before starting:
- Hydration is Key
During heat training, you’ll obviously sweat more than usual, increasing your risk of dehydration. The best way to hydrate is by combining water with electrolytes. This helps replenish essential minerals like sodium, potassium, and magnesium, which are lost through sweat and critical for maintaining energy levels. A good supplement, those the sports hydration products from Fixx Nutrition, will give you the fluids and minerals you need. - Start Slowly
Don’t jump into high-intensity heat training right away. Start with shorter, less intense sessions in mildly hot conditions and gradually increase the duration and intensity as your body adapts. - Listen to Your Body
Pay attention to how your body feels during and after heat training. Symptoms like dizziness, nausea, or excessive fatigue are big signs that you might be pushing too hard. Stop and take it easy if you experience these. - Plan for the Weather
If you’re training outdoors, think about the time of day you exercise. Avoid peak heat times, usually between 11 am and 3 pm, when the sun is at its strongest. If you do go for the midday run or ride as you get more into your heat training, make sure you wear sunscreen.
Tips and Hints on Heat Training
Heat training can be a game-changer, but only if you do it right. Here are some tips to help you maximize its benefits safely:
- Use Saunas or Heat Chambers
A simple way to incorporate heat training into your routine is by using a sauna or heat chamber after workouts. Spending 20–30 minutes in a controlled heat environment can mimic the effects of heat training without the added strain of exercise. - Dress for Success
If you’re training in cooler climates, wearing additional layers or using a sweat suit can help simulate heat training conditions. - Stay Consistent
Like any other training method, consistency is key. Aim for 5–10 sessions over two to three weeks to allow your body to adapt. - Fuel Up
The heat increases your energy demands, so make sure you’re fuelling your workouts properly. Consider Fixx Nutrition’s range of endurance gels and hydration supplements which are designed to provide the energy and electrolytes you need. - Track Your Progress
Use a heart rate monitor or smartwatch to track your body’s response to heat training. This data can help you fine-tune your sessions for maximum benefit.
What You Should Never Do When Heat Training
While heat training can be highly effective, there are some crucial mistakes to avoid:
- Skipping Hydration
Dehydration is a serious risk during heat training. Never skip hydration, and always carry fluids with electrolytes to keep your body balanced. - Overtraining
Heat training is demanding, so don’t overdo it. Balance your heat sessions with rest and recovery to avoid burnout or injury. - Ignoring Warning Signs
Symptoms like rapid heartbeat, excessive fatigue, or confusion are red flags. Ignoring these can lead to heat exhaustion or heat stroke, which are dangerous conditions. - Neglecting Sun Protection
As we mentioned earlier, if you’re training outdoors, protect yourself from harmful UV rays with sunscreen, a hat, and UV-protective clothing.
Replenish Your Electrolytes with Fixx Nutrition
Heat training pushes your body to its limits, and proper hydration and recovery are important. Fixx Nutrition’s range of performance products is designed to help athletes perform at their peak, whether you’re training in the heat or competing on race day.
Our hydration and endurance products provide the best way to hydrate by replenishing lost electrolytes and fuelling your body for optimal performance. Whether you’re sweating it out during training or need a quick energy boost mid-race, Fixx Nutrition has you covered.
Explore our full range and learn how to optimize your performance by visiting Fixx Nutrition.
