Training in Heat – What you need to know about Nutrition
Training in New Orleans is tough right now. It feels like you’re running with a wet blanket. For the past six months, I have been running in the mountains in Honduras, anywhere from 2k to 4k feet above sea level. I thought I would return to New Orleans and running would be a breeze, but it is the opposite. I find it far harder to run in this heat at the moment. So this got me looking into some articles about training in different environments. In 2021 an article titled “Special Environments: Altitude and Heat” was published in the International Journal of Sports Nutrition and Exercise Metabolism. It’s not a comparison of what’s better but a discussion of how specific training can impact performance. In this study is a section on nutrition while training in the heat. Here are the highlights…
Nutrition info for training in the heat
- In the context of exercising in hot conditions, there is an increased need for carbohydrates due to the body’s shift towards carbohydrate utilization. After exercise, replenishing glycogen stores is essential. Carbs are good and are used more while training in hot conditions.
- Strategies for athletes include building up glycogen stores before endurance events, consuming carbs before and during exercise lasting over 60 minutes, and using glucose/electrolyte solutions. Supplement with a sports drink if exercising over 60 minutes.
- Hydration is crucial for performance in hot/humid conditions. Athletes should be well-rested, well-fed, and well-hydrated. They may drink 5-6 ml of water per kg of body mass every 2-3 hours before training or competing. 150lbs = 68kg = 340mL which comes to approximately 12 oz of fluid every 2-3 hours before training/racing.
- Minimizing excessive sweat-induced weight loss is recommended during exercise, and sodium supplementation may be needed for heavy sweaters. Planned hydration strategies are essential for high-intensity and prolonged activities in the heat, while thirst may guide hydration for shorter, low-intensity exercises in cooler climates. Don’t let thirst be your guide on long runs.
- Rehydration is aided by electrolyte replacement, and sports drinks are more effective than plain water or soft drinks due to their sugar content. Replenish electrolytes for recovery.
- There’s debate about intentionally dehydrating to enhance adaptation to heat exposure, and further research is needed to clarify its efficacy.
Pay attention to your fueling. It could make or break your training. Happy running!
