Lava Magazine - October/November 2010 - Tanita

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1 128 : TO YOUR HEALTH : LOVE THE HEAT How to use heat acclimation strategies to achieve optimal performance in hot weather races. By Ben Greeneld LARRY ROSA P articipants in the 2008 Ironman Louis- LEVEL BELOW PERCENT EITHER lNISHED IN out to replace the lost uids. As the cells ville event may recall stepping onto a the bottom 13 percent or did not nish. dehydrate and shrink past 3 percent uid- Tanita body composition scale during )NTHISARTICLE

2 YOULLLEARNWHYTHE4ANITASTUDY volume loss, physical performance begins to athlete check-in. This scale measures ap- revealed hydration to be such a crucial compo- SUFFER!FTERPERCENTWATERLOSS

3 CONCENTRA- proximate hydration levels, and data collected NENTOF)RONMAN

4 WHATTHEIMPLICATIONSAREFORA TIONLOSSOCCURSAFTERPERCENTWATERLOSS

5 from all 1,782 participants revealed some in- HOTANDHUMIDRACELIKE)RONMAN(AWAIIANDHOW consciousness severely decreases, and after teresting key ndings: to design a complete hydration and heat accli- 11 percent uid loss (slightly over 15 pounds s)NMENWHOTESTEDWITHAHYDRATIONLEVEL MATIONSTRATEGYFORANYRACE

6 NOMATTERWHETHER in an average individual), death may occur. above 65 percent, 97.78 percent nished. youre from a hot or cold climate. In addition to loss of cellular function, de- -ENWHOTESTEDWITHAHYDRATIONLEVELBE- The average persons body contains about HYDRATION DEPLETES BLOOD VOLUME

7 WHICH LIM- LOWPERCENTEITHERlNISHEDINTHEBOT- POUNDSOFWATER

8 OVERPERCENTOFWHICH its cooling, and oxygen and sugar delivery. tom 18 percent or did not nish. ISINSIDETHECELLS7HENTHEWATEROUTSIDETHE -EANWHILE

9 LOSS OF ELECTROLYTES VIA SWEAT AF- s)N WOMEN WHO TESTED WITH A HYDRATION CELLS BECOMES DEPLETED

10 WHICH HAPPENS AT fects normal electrical function of the body, level above 60 percent , 92.5 percent n- a rapid rate during exercise in hot or humid resulting in cramping and loss of muscular ISHED7OMENWHOTESTEDWITHAHYDRATION CONDITIONS

11 THE WATER INSIDE THE CELLS MOVES contraction control. LAVAMAGAZINE.COM

12 : TO YOUR HEALTH : 129 )NHOTWEATHERANDHUMIDCONDITIONSSUCH as at Kona during the Ironman World Cham- pionship, the average temperatures on race DAY WILL RANGE FROM TO DEGREES &

13 WITH the humidity hovering around 90 percent. In THESECONDITIONS

14 THESWEATRATEOFTHEAVERAGE INDIVIDUALWILLBEAMINIMUMOFLITERPERHOUR

15 AND CAN REACH UP TO LITERS PER HOUR

16 WHICH IS OUNCES OF mUID

17 OR NEARLY THREE WATER BOTTLES &URTHERMORE

18 WITH A SODIUM LOSS OF 800900 mg/liter in these conditions, a heavily SWEATINGATHLETECANREACH NEARLY GRAMS OF sodium loss per hour, accompanied by a sig- nicant loss of other minerals such as calcium, magnesium and potassium. 7HILEWECANTALLHAVETHEGENETICGIFTSAND ability to tolerate the levels of heat and humid- ity in the lava elds, the body can be trained to tolerate extreme temperatures, retain higher AMOUNTSOFWATERANDBLOODVOLUMEANDLOSE less salt. This process is called acclimation. The rst step of acclimation requires gath- ering actual uid loss data for your specic LARRY ROSA BODY ! SIMPLE METHOD IS TO WEIGH YOURSELF NUDEPRIORTOEXERCISE

19 ANDTHENCONDUCTTWO hours of exercise outdoors or in a controlled environment that simulates race-day condi- cent, but remember that during very long and consumption of smaller amounts of trace TIONS!FTERTHESESSION

20 RE WEIGHYOURSELF

21 AC training sessions that exceed ve to six hours, minerals in liquid or capsule form. On race count for any uids you have consumed, and you may also lose a pound or more in energy MORNING

22 CONSUME TO OUNCES OF WATER DETERMINEYOURTOTALLOSSOFmUID&OREXAMPLE

23 stores (glycogen, fat and muscle tissue). per hour leading up to the race, tapering uid IFYOUWEIGHPOUNDS

24 YOUDRANKOUNCES Next, you must engage in heat acclima- consumption approximately 30 minutes prior tion sessionspreferably beginning 14 days TOTHESWIMSTART from your planned event. The ideal length of 7HILE A HEAT ACCLIMATION STRATEGY WILL SIG a heat acclimation exercise session is 60 to NIlCANTLY ASSIST WITH RACE DAY PERFORMANCE

25 90 minutes, and should simulate race-day additional cooling techniques should be used THE IDEAL LENGTH OF A HEAT CONDITIONS AS CLOSELY AS POSSIBLE &OR COOL during the event, including frequent skin and ACCLIMATION EXERCISE SESSION CLIMATE ATHLETES

26 THIS WILL MEAN TRAINING IN CLOTHINGEXPOSURETOICEANDCOLDWATER

27 WEAR DOORSWITHARADIATINGHEATFANORHUMIDIlER ing vented or meshed apparel, using a visor IS 60 TO 90 MINUTES, AND SHOULD placed near the indoor bike trainer or tread- and sunglasses, limiting excessive food con- SIMULATE RACE-DAY CONDITIONS mill, or exercise sessions in a sauna or steam sumption and avoiding heavy sunscreen use AS CLOSELY AS POSSIBLE. room. During these sessions, you should not WHICHCANAFFECTSWEATRATE only train your body to absorb your goal u- If youre properly heat acclimated, then dur- id intake, but should also engage in regularly ING THE RACE YOU WILL EXPERIENCE DECREASED timed electrolyte consumption of sodium, core temperature, heart rate, salt loss and rate potassium, magnesium and calcium. While OF PERCEIVED EFFORT

28 WITH INCREASED EXERCISE OFWATEROVERTWOHOURS

29 ANDYOURWEIGHTLOSS excessive clothing is not necessary, a non- tolerance, cooling capacity and blood volume. IS TWO POUNDS

30 OR OUNCES

31 THEN YOU KNOW breathing cotton layer covered by a nylon While you can never expect to nish a race YOUR TOTAL LOSS OVER TWO HOURS WAS

32 shell can enhance humidity in the absence SUCHASTHE(AWAII)RONMANINAFULLYHYDRATED or 82 ounces. A simple rule is to replace 40 of a humidier. condition, you can absolutely control the dam- percent to 50 percent of uid loss at regularly )NTHElNALWEEKLEADINGUPTOTHERACE

33 EN age and performance detriments that occur, TIMED INTERVALS DURING EXERCISE

34 WITH AN UP sure that you continue to adequately hydrate, WHICHWILLTRANSLATEINTOABIGGERSMILEONYOUR PERLIMITOFTOTALWATERINTAKEATOUNCESPER both during and after exercise sessions, pref- face at the nish line! HOUR

35 WHICHISTHEMAXIMUMmUIDABSORPTION ERABLY WITH AT LEAST , OF WATER PER DAY )N rate of the body (additional uid can cause addition, the bodys electrolyte stores can be Ben Greeneld owns the Rock Star Triathlete WATERINTOXICATION!TTEMPTTOLIMITTOTALmUID MAINTAINED WITH SALT CAPSULE OR TABLET CON Academy, and runs a free blog and podcast loss during exercise to no more than 2 per- sumption, use of oral or topical magnesium at BenGreeneldFitness.com. LAVAMAGAZINE.COM

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