Plan a Heat-Acclimatization Training Block

Across roughly one to two weeks, include repeated easy-to-moderate sessions in representative warmth while keeping total training stress manageable. Replace or modify existing sessions rather than automatically adding sauna or extra exercise after every workout.

Check the expected race environment, current health, medication and history of heat illness. Choose a controllable method, tell another person, preserve access to cooling and communication, and define the symptoms that end the session. Obtain medical advice when risk factors apply.

Begin shorter and easier than the intended final exposure. Repeat a dose when recovery is uncertain; do not progress after illness, poor sleep, unusual fatigue or concerning symptoms. A missed day does not need to be repaid with a double exposure.

Record environmental conditions, exercise mode, duration, effort, fluid consumed, symptoms and next-day recovery. Heart rate or wearable temperature estimates can provide context but do not diagnose heat illness or grant permission to continue when symptoms are concerning.

Avoid a late block that disrupts taper, travel or sleep. Some exposure may be maintained close to the event when well tolerated, but the exact schedule is individual. Verify the current athlete guide, forecast, aid stations and event heat policy, then adjust pace and cooling plans to actual conditions.

Confusion, collapse, seizure, slurred speech or loss of coordination during exercise in heat is an emergency. Call local emergency services and start rapid cooling; cold-water immersion is preferred when safely available with trained help. Do not delay cooling while waiting for transport.