Even in scorching heat, the passion for exercise cannot be stopped. Get acclimated to the heat and enjoy summer workouts worry-free!

What is Heat Acclimation?

Heat acclimation, as the name suggests, is the process by which the body gradually adapts to high temperatures through a series of physiological and psychological adjustments. Initially, engaging in activities in hot weather will quickly make you feel your heart rate rise. However, heat acclimation will cause our capillaries to dilate, making it easier for us to sweat and regulate heat, and our heart rate will gradually decrease. This process of acclimation usually takes one to two weeks, but everyone's ability to adapt to heat varies. Therefore, the author shares not a method of confronting heat head-on, but rather ways to modify exercise routines or habits, allowing us to maintain our exercise regimen while avoiding heat-related injuries!

In addition to understanding heat acclimation, recognizing heat injuries is also an important lesson. Common types of heat injuries, ranging from mild to severe, include heat cramps, heat syncope, heat exhaustion, and heatstroke. The causes of these injuries stem from prolonged activity in hot and humid environments, leading to excessive sweating or excessive intake of water instead of electrolyte solutions, resulting in fluid loss and electrolyte imbalance. In severe cases, this can lead to syncope, shock, and organ failure, which are symptoms that should not be ignored.

1. Avoiding Heat

Taiwan’s summer is both hot and humid, and often by 8 a.m., the sun is already blazing, making outdoor exercise difficult. Avoiding the hottest times of the day is the simplest method. For those who are accustomed to exercising in the morning, try going out earlier, around 5 or 6 a.m., when the sun is just rising, and the temperature and humidity are relatively low. This method has many additional benefits. Firstly, since most people are still asleep or getting ready for work, there are fewer people and vehicles on the streets, making running or cycling safer. Additionally, because you need to wake up earlier, you will need to go to bed earlier the previous night. This change in routine might help you feel more energized throughout the day!

Of course, choosing to exercise in the evening is also a good method. The only thing to note is that you must prepare sufficient water when you go out to exercise. Even in the absence of the sun at night, the humidity is still high, making it very easy to sweat and lose electrolytes. Therefore, water and sports drinks are essential when exercising.

2. Shorten Exercise Time

Although heat acclimation allows us to stay under the sun longer, prolonged exposure or continuous exercise in hot weather, especially with inadequate hydration, can easily cause heat injuries. To prevent this, reducing the duration of each exercise session in hot and humid conditions is a relatively simple method.

Track and field athletes often choose to increase the intensity of their training rather than the duration in the summer. They add interval runs to their training regimen to improve their speed during the summer. This type of short, high-intensity training provides a significant stimulus and is also a great method for recreational runners. Additionally, with fewer marathons held in the summer, it's a good opportunity to prepare for races in the fall and winter!

3. Heat Training

However, the author knows that some races are still held in the summer, such as the Chiayi Budai Triathlon at the end of July this year. Participants may need to exercise under the sun for long periods, possibly even until almost noon. Without sufficient heat tolerance, this can be very challenging. So, how can one conduct heat training to complete a race in hot weather more smoothly?

First of all, it is important to know that humans are homeothermic animals, and anyone will experience a decline in physical fitness in hot environments. Heat training can slightly increase the amount of time we can exercise in the heat, but it doesn't mean we should exercise at the hottest time of the day, which would cause greater physical exertion and longer recovery times.
If there is a race in the summer, you can choose to train 3-5 days a week at low intensity, before noon or after 3 PM, for 1-2 weeks before the race. This allows the body to adapt to a slightly warmer environment. Additionally, you can go to a pool with a steam room and spend 15-20 minutes in the steam room to get used to the humid heat, which can help with heat adaptation.

4. Indoor Exercise

Of course, if you really can't handle the heat, indoor training is a safe and convenient option. Treadmills for running, spin bikes, and training stands for cycling, and swimming in the summer are all suitable choices. If you are not preparing for a race, you can also gather a few friends to play badminton or table tennis indoors and enjoy the fun of different sports.

Indoor exercise is incomplete without the