Heat acclimation or acclimatization plays a large part in the body’s physical responses and overall ability to cope with heat exposure. Heat acclimation is a broad term that can be loosely defined as a complex series of changes or adaptations that occur in response to heat stress in a controlled environment over the course of 7 to 14 days. These adaptations are beneficial to exercise in the heat and allow the body to better cope with heat stress. Heat acclimatization describes the same process, but happens in a natural environment. In either case, the positive adaptations that occur include reductions in:

As a runner and a coach of runners, I don’t know how many times every summer I hear, “I just don’t do well in the heat” or similar defeating statements before we even reach the start line of the race or the trailhead for our run. There’s some truth in the statement; running in the heat is physiologically complicated, and can be just plain hard.

Exercise heat acclimation induces physiological adaptations that improve thermoregulation, attenuate physiological strain, reduce the risk of serious heat illness, and
improve aerobic performance in warm-hot environments
and potentially in temperate environments.

Most triathletes plan for everything on race day—except the heat. Prepare your body for hot weather beforehand using these three acclimation strategies coupled with a solid hydration and nutrition plan for a successful race.

Living in a constantly pleasant 72-degree bubble avoids the environmental stress that might help push our bodies to their full potential. When suddenly exposed to changes in temperature and altitude, the physical reactions that our bodies undergo may exercise important and often-neglected components of our physiology.

We all have ideas of what a comfortable temperature is which may or not be an agreeable fit with the ambient temperatures that we are exposed to. We all know people who on the face of it aren't particularly different to ourselves who are much more or less able to tolerate cold or hot temperatures, that friend or relation who is always wrapped up and still shivering.

Cold showers are an important part of the Wim Hof Method. Although it may seem counterintuitive, these showers are actually beneficial for both your mind and your body. For the best benefits, incorporate cold showers into your daily routine. As this takes strength and dedication, Wim advises to gradually build up the duration and intensity. If you have no prior experience with cold showers, start with a regular shower and finish the last 30 seconds cold. You quickly notice that you are able to tolerate the cold more and more, and eventually cold showers and even ice baths become things you look forward to (trust us).

When the temperature drops outside, it makes a lot of us feel like hibernating indoors and waiting it out till sunny and longer days return. Exercise will usually take a back seat but if you decide to brave the cold and leave the electric heater behind you will soon find training in cold weather can bring plenty of benefits to not just your body but your mind too.