Key finding
One to two weeks of structured heat exposure measurably improves performance and safety in hot conditions.
Repeated exercise in hot conditions expands plasma volume, lowers heart rate at a given effort, and improves sweat response. One to two weeks of structured heat exposure produces measurable, durable adaptation.
Short acclimatisation blocks, even brief daily sessions in the heat, translate into meaningful competitive advantages and improved safety in warm-weather events.
In practice: begin acclimatisation at least two weeks before competition in the heat, maintain hydration discipline, and adjust intensity expectations for the first sessions.
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