8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
For those who want to know more details about heat acclimation, here is a summary of the scientific data.
==Core Temperature for Heat Acclimation==
While most studies specified an ambient temperature and humidity, there are some that specified a target core temperature and time. This suggests that a core temperature of 38.5c/101.3f is a reasonable target and should be safe. You should keep your core temperature under 39.7c/103.4f and you should rapidly cool off if you hit that level. Your core temperature can continue to rise after you finish exercising, and if your core temperature goes too high you may be mentally impaired, so think ahead.
* Target core temperature of 38.5c/101.3f for 90 minutes, with the target temperature reached over about 30 minutes<ref name="GarrettGoosens2009"/><ref name="GarrettCreasy2011"/><ref name="NealCorbett2016"/><ref name="PattersonStocks2004"/>.
* Target core temperature of just over 39.0c/102.2f, for 2x 50 minutes with 10 -minute recovery<ref name="KuennenGillum2011"/> or for 2 hours<ref name="KirbyConvertino1986"/>
* Target core temperature of 38.5c/101.3f or 39.0/102.2f for 90 minutes <ref name="GibsonMee2015"/> (similar results.)
* Passive heat exposure with core temperatures of 38.5c/101.3f to 39.0/102.2f for 2 hours<ref name="BeaudinWalsh2012"/>
* One study explicitly set a core temperature limit of 39.7c/103.4f<ref name="GibsonTurner2015"/>, but didn't give the rationale for that cut off. This is close to heat stroke temperatures, and it's not clear why the cutoff was chosen to be so high.* The diagnostic criteria for heat stroke is 40c/104f<ref name="Expert2016"/>/ Obviously this is a clear upper limit for core temperature.
==Changes with heat acclimation==
Heat acclimation will produce several benefits
* [[Running in the Heat]]
* [[Impact of Heat on Marathon Performance]]
=referencesReferences=
<references>
<ref name="PattersonStocks2004">Mark J. Patterson, Jodie M. Stocks, Nigel A. S. Taylor, Sustained and generalized extracellular fluid expansion following heat acclimation, The Journal of Physiology, volume 559, issue 1, 2004, pages 327–334, ISSN [http://www.worldcat.org/issn/00223751 00223751], doi [http://dx.doi.org/10.1113/jphysiol.2004.063289 10.1113/jphysiol.2004.063289]</ref>
