To adapt to exertion in the heat, you should count on approximately 3 to 4 weeks of gradual acclimatization, during which it is advisable to slow the intensity of your workouts or favor mixed aquatic activities such as swimrun.

noli's read

The creator offers excellent, common-sense advice for training in the heat, although science slightly nuances the time required to adapt. According to the expert consensus from the International Olympic Committee (Racinais et al., British Journal of Sports Medicine, 2015), the essential cardiovascular and sweat regulation acclimatization actually occurs more rapidly, in 7 to 14 days (1 to 2 weeks). Nevertheless, certain deeper physiological adaptations, such as the increase in total blood volume, can indeed extend over 4 weeks of regular exposure. The invitation to "slow down" is scientifically impeccable: reducing the intensity and duration of exertion during the first few days of heat is the golden rule for adapting safely. Finally, the swimrun alternative is a playful and relevant suggestion, as regular immersion in cool water helps limit the rise in body temperature, an active cooling principle widely validated by research on thermoregulation.

the sources

1. 1Périard JD, Eijsvogels TMH, Daanen HAM 2021
2. 2Tyler CJ, Reeve T, Hodges GJ, Cheung SS 2016
3. 3Racinais S, Alonso JM, Coutts AJ, et al. 2015