See the full article: Training During a Heatwave
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Training in a heatwave
What happens to your body — and what to do about it
CORE TEMPERATURE THRESHOLDS
✓ Normal training
⚠ Performance drops
🔥 Heat illness risk
37°C38.5°C39.5°C40°C+
THREE RULES THAT MATTER MOST
🕐When to train
Before 9 AM or after 7 PM. Peak heat 11 AM–5 PM: move indoors.
↓ 25% intensity above 32°C💧Hydration
500 ml 2 hrs before. 150–250 ml every 15–20 min during.
+ electrolytes after 60 min❤️Intensity
Use RPE, not pace. Same effort = 5–10 BPM higher in heat.
Slow down. Not a weakness.ACCLIMATISATION: 10–14 DAYS
1–3
4–6
7–9
10–12
✓ Fully adapted
Days 1–34–67–910–1213–14+
↑ Days 1–5: elevated HR, high fatigue — peak risk window
↓ Days 7+: plasma volume ↑, sweat efficiency ↑, strain ↓
SLEEP & RECOVERY
🌙Optimal sleep temp
15–19°C for deep recovery. Disrupted slow-wave sleep = reduced muscle repair.
💨Practical steps
Blackout curtains during the day. Fan for airflow. Cool shower before bed.
STOP IMMEDIATELY IF YOU NOTICE
🧠Confusion or disorientation
✋Skin hot and dry, no sweat
💧Sweating stops despite effort
❤️HR not recovering at rest
🤢Nausea or vomiting
🦵Muscle cramps (severe)
😵Headache + dizziness
⚡Sudden extreme weakness
■ Red — heat stroke: call emergency services immediately
■ Coral — heat exhaustion: stop, move to cool place, hydrate
Based on peer-reviewed sports physiology research. Not a substitute for medical advice. — vyvo.ch
