Acclimate to Hot Weather

When you heat acclimate you train your body more efficiently in hot weather. Your body undergoes physiological changes that improve cardiovascular function in your body and you sweat sooner and more efficiently and this allows you to exercise longer. This is useful if you work or exercise outside during summer heat. Depending on your profession or athletic skills you should learn how to acclimate to hot weather.

You can know the benefits of acclimating your body to the heat. There are actual physiological changes within your body and it makes it much easier to exercise our work in a climate that is very hot. You may possess greater comfort during work, play or exercise while exposed to hot weather. You can have improved working exercise performance along with lowering your body heat production, heart rate, core temperature and salt loss. All of this improves organ protection, skin blood flow and sweating.

Acclimate to Hot Weather

Acclimation only lasts about two weeks. When your body acclimates to hot weather it only lasts about two weeks if you do not actively exercise in the heat. When heat exposure ends, the adaptations began to fade. You can feel the effects starting to fade within one week. Cardiovascular improvements are usually the first changes that start to go.

There are many causes of heat illness that are good to be aware of before you begin your acclimation process. Heat illness is caused by dehydration, low level of fitness, bacterial or viral infection; sleep deprivation, inappropriate clothing, and drugs or medications. It's always best to have a medium to high level of fitness before you begin to acclimate to hot weather.

Acclimating your body

Acclimating your body

Allow 10 to 14 days to acclimate your body to the heat. It takes about two weeks of at least one hour of training in the heat each day to acclimate. Exercise for 1 to 2 hours a day for two weeks straight and hot weather. If the weather isn't that hot you can always wear extra clothing.

Perform small increments of intense activity. You may be easily fatigued by hot weather. Start your acclimation process with about 15 minutes of intense exercise the first day and then increase it by no more than 20% each day. In the first five days your body improves its cardiovascular functions. Use interval training and alternating periods of rest and exercise.

Work up to hundred minutes of outdoor exercise. If you feel fatigued or overheated stop exercising immediately. During the first eight days your body core temperature is adjusted.

Increase your fluid intake with water or sports drinks. Staying hydrated is extremely important when working or exercising. Dehydration can result in decreased blood flow to the skin. The water loss from sweat must be replaced while exercising. Be sure to drink fluids during the workout and when you are done. Don't wait till you feel thirsty, drink frequently. More sodium is retained by the body and less excreted in your sweat and urine if you have more fluid in the body. This allows the body to maintain its proper sodium concentrations.

It takes only one week for you to start feeling the loss of the physiological changes you work so hard for. You need to continue to work out in the heat at least every other day so keep a regular schedule of outdoor exercise.

To stay safe is important to replace lost water while you're exercising outside. Weigh yourself before and after your workout routine to determine how much water has been lost. For each pound lost, drink about half a quart of water.

Where light exercise clothing that is comfortable and light-colored and loose fitting. Remember to wear sunscreen and sunglasses to protect your skin and eyes from sun damage.

Eat enough calories to replace burn calories. Food consumption is equally as important as water as food also replaces many of the minerals that are lost in sweat. It is recommended to maintain it 2100 cal diet during rigorous heat training.