If you’ve ever competed at HYROX, you’ll know how hot it can often feel in the venues. I don’t know about you but I’m a sweaty mess by the end of the event (not to mention most of my training sessions as well!).
The problem is that heat does impact your performance. It’s simply not possible, for most people, to go as quickly in a high temperature environment as it would be in a milder setting. That said, some athletes are better able to perform in higher temperatures than others and you can be one of them. You just need to know how to prepare for it. I’ll share what can help this article.
As a quick disclaimer before we go on, consult with your doctor before following any of this advice. It’s just my opinion. Thanks.
Heat Adaptation Training
When we exercise, we put our body under stress. Over time this leads to physical adaptations to help us better cope with that stress. We can do the same with temperature training; putting the body under heat stress so that it adapts to better perform in the heat.
These adaptations can include an increased sweat rate, earlier onset of sweating, lower core temperature, and lower heart rate for a given workload during exercise (reduced cardiovascular strain).
To achieve this, you don’t need to do all your training, for months on end, in a high heat environment. I know that might be tempting if you think you are preparing for the heat of HYROX. However, in my opinion, the bulk of your training in the months leading up to an event should be done in as ideal conditions as possible; at a time and temperature that facilitates your best possible performance in that session.
That said, you can start to adapt to the heat in as little as 3-4 weeks. Therefore, in that sort of timeframe prior to a race, it may be worth doing some of your training in a warmer environment (if you are able to). That may be as simple as not positioning yourself in front of the fans / air conditioning at the gym, wearing a little extra clothing for some sessions, or training outside if you have particularly warm weather. In those few weeks, your body can start to adapt to the heat, and you’ll find yourself better ready to face the warm temperatures of HYROX. Just remember that when doing so, you pay special attention to the advice in the rest of this article. Avoiding dehydration, in particular, is incredibly important.
Hydration
Training and competing in the heat will likely mean you are sweating more, losing increased amounts of fluid. Staying well hydrated is critical for your performance and your health. It’s shown that as little as 2% fluid loss can lead a to reduction in performance, especially over longer race distances.
Of most importance for training and competing in HYROX is that you are well hydrated prior to the session / race. This will mean ensuring you are taking on sufficient fluids AND electrolytes on an ongoing basis…
Electrolytes
As mentioned in our “best supplements for HYROX” article, for someone who exercises and sweats on a regular basis, basic fluid intake is normally not sufficient for complete hydration. You also need to add in some electrolytes (which get lost through your sweat). Failure to do so can inhibit your body’s ability to absorb the water it needs. Cramping and fatigue can be two of the most common effects of this. Electrolytes also help to maintain neural function.
Electrolytes can be obtained by adding good quality salt to your meals, and / or drinking coconut water. However, these don’t necessarily provide you with all the electrolytes you need, nor in the appropriate balance. For effectiveness, convenience, and affordability (coconut water, in particular, can be pricey), supplementing with electrolytes can be worthwhile. There are a wide range of electrolytes supplements on the market – this one tastes great.
Mid-Race Hydration
I’ve spoken elsewhere about ensuring you don’t spend too long in the Roxzone if you want as good a time as possible at HYROX. One reason people do spend so long in there is because they are stopping for drinks (water and an energy drink of some kind are normally provided).
In my opinion, if you are well hydrated going into a race, and you are finishing in less than 90 minutes (ish), then dehydration from the race won’t impact your performance a huge amount. I’m not convinced you will benefit a great amount (physiologically) by taking on lots of fluids during the race. That won’t apply to everyone. However, it’s worth appreciating that just because you want to stop for water it doesn’t mean you have to for your performance. Sure, you will be dehydrated to a certain extent by the end of the race, but you have time then to take on as much fluid as you want to (within reason!).
I’ll add a disclaimer here and say that I’m not telling you not to stop for water at all. You do whatever you need to do, everyone is different. I personally just wonder how necessary it is to take on more than one or two big sips of drink during the race if you’re going round in less than 90 ish minutes. Some people stop for a drink every time they’re in the Roxzone and that feels like it may be a little excessive to me.
Symptoms of Dehydration
There are a few things to look out for that could indicate you’re dehydrated to some extent. These include:
- Dark yellow urine
- Reduction in urination
- Loss of strength and / or energy
- Dry mouth / lips
- Muscle cramping
- Constipation
- Headaches
- Dry skin
- Dry eyes
- Lower blood pressure
- Unexplained increase in heart rate
Excessive Fluid Intake
While the downsides of dehydration are very real, it is also possible to over hydrate.
There is a limit to just how much fluid your body can absorb. In the space of one hour, this is probably around 850ml, but that amount would be reduced if you have a full stomach. Therefore, having a reasonably empty stomach when you are going to take on a lot of fluid is likely worthwhile as it will allow you to replace lost fluids more quickly and effectively.
Over hydration becomes even more likely when you are drinking lots of water without adding in electrolytes. This is because you’d be diluting the essential salts in your body.
Clothing
If you are planning on training outside in the sun – either because that’s what you typically do, or because you are trying to adapt to the heat – then you will want to ensure you are wary of sunburn. Amongst other obvious reasons, this is because sunburn affects your body’s ability to sweat and control its temperature. However, sunscreen can also do the same. Therefore, if training outside in the sun for an extended period of time, you’re likely best off to use loose, thin, cool clothing that will protect you from the sun’s rays.
Personally, during a HYROX event, I compete in the minimal amount of clothing possible. For me, that means just wearing shorts and no top. I appreciate that not everyone wants to do that, and women can’t go topless obviously, but I do think it’s worth keeping the amount of clothing you wear to a minimum. I wear a sweatband on my head and wrist to help me clear away sweat and keep it out of my eyes. That likely makes me a little warmer than if I weren’t wearing them, but I think it’s worthwhile.
Cool Down
It’s possible that you’ll start to feel dizzy after working out in the heat. This is as your heart rate and blood pressure start to drop. Be mindful of this and take a seat when possible, and avoid standing too quickly, for a few minutes, to avoid any problems afterwards. Remember too to start to rehydrate as soon as you can.
Tyrosine
In my research for this article, I came across an interesting study that showed that Tyrosine supplementation may help performance in high heat conditions. In this randomized, double-blind, placebo-controlled crossover trial, 8 healthy male participants took 150 mg/kg of tyrosine or placebo prior to exercise in hot conditions (30 degrees C, 60% relative humidity). The group who had taken tyrosine, as opposed to the placebo, saw a greater time to exhaustion. No statistically significant effect was noticed on blood glucose, lactate, plasma volume, heart rate, temperature, rate of perceived exertion, or thermal sensation. I should add that not all studies on tyrosine have shown a similar effect, but it is potentially interesting.
Increased Risks
Training and competing in high heat environments, and dehydration, does come with risks for everyone if not managed properly. However, some people have increased risks. For example, old age, or suffering with certain long-term health conditions, can mean people are less able to cope with the stress that high temperatures put on the body. Similarly, diabetes can increase water loss from the body, alter blood vessels and the ability to sweat.
What’s more, certain drugs may increase risks. These include, but aren’t limited to, diuretics, statins, drugs which lower blood pressure, and some drugs for epilepsy and Parkinson’s.
To reiterate, you should consult with your doctor before making any changes to your routine, medication or nutritional intake.
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