#7) ENVIRONMENTAL FACTORS (Heat, Cold, & Altitude)
"You can't always control the wind, but you can control the sales." - Unknown
The Environment & Training Smarter
Environmental factors play a crucial role in shaping the outcomes and experiences of training and racing, as they can significantly impact the body's ability to perform and adapt. Heat, cold, and altitude are three distinct environmental variables that wield unique influences on exercise. From the scorching heat's potential to elevate core body temperature and strain cardiovascular systems, to the biting cold's ability to constrict blood vessels and affect muscular function, and even the reduced oxygen levels at higher altitudes that challenge respiratory and cardiovascular capacities – each factor poses both challenges and opportunities for individuals engaging in physical activities.
Understanding how these environmental elements interact with the body's physiology is essential for optimizing exercise routines, ensuring safety, and maximizing performance in diverse conditions.
HEAT & EXERCISE
Exercising in hot environments requires special attention to prevent heat-related illnesses. Here are the key guidelines to exercise safely in the heat:
Stay Hydrated: Drink water before, during, and after exercise. Aim to replace fluids lost through sweat.
Choose the Right Time: Exercise during cooler parts of the day, such as early morning or late evening, to avoid peak heat.
Wear Appropriate Clothing: opt for lightweight, moisture-wicking, and breathable clothing to help sweat evaporate and cool your body.
Sun Protection: Apply sunscreen and wear a hat and sunglasses to protect yourself from the sun's harmful effects.
Gradual Acclimation: Allow your body time to acclimate to the heat gradually, especially if you're not used to it.
Monitor Intensity: Reduce the intensity and duration of your workout in high temperatures. Listen to your body and be willing to adjust your plan.
Know Your Limits: Recognize signs of heat-related illnesses and stop exercising if you experience symptoms.
For a more comprehensive look at the guidelines and strategies for dealing with heat check out the Lab Note below…
Check out these related podcasts from the experts on Exercising in the Heat at Fast talk labs.
Check out my Substack post on “How to Beat the Heat”.
COLD & EXERCISE
Exercising in cold weather requires careful preparation to ensure safety and optimal performance. Here are the general guidelines for various types of athletes:
General Cold Weather Exercise Guidelines:
Dress in layers: Wear moisture-wicking base layers, insulating mid-layers, and windproof/waterproof outer layers to regulate body temperature and protect against wind and moisture.
Protect extremities: Wear gloves, hats, and warm socks to prevent heat loss from your hands, head, and feet.
Stay visible: Choose brightly colored clothing or add reflective elements for visibility, especially in low light conditions.
Warm-up properly: Spend extra time warming up indoors before heading out to minimize the shock of cold air on your muscles.
Hydration: Cold air can be dehydrating, so drink fluids before, during, and after exercise.
Monitor weather conditions: Be aware of wind chill, temperature drops, and potential storms. Adjust your plans accordingly.
Listen to your body: Pay attention to signs of frostbite or hypothermia, like numbness, shivering, confusion, or slurred speech.
For a more comprehensive look at the guidelines and strategies for dealing with cold environments check out the Lab Note below…
ALTITUDE & EXERCISE
Exercising at high altitudes presents both risks and rewards. The inherent dangers stem from the reduced oxygen availability due to lower barometric pressure, leading to challenges like altitude sickness, dehydration, and decreased performance. On the positive side, altitude training can boost red blood cell production, enhancing oxygen-carrying capacity and potentially improving performance upon return to lower altitudes.
For a more comprehensive look at the guidelines and strategies for dealing with higher elevation environments check out the Lab Note below...
Got to next block: Resiliency