Heat stress and acclimatisation: your 20 point checklist

Summer’s here and some of the population are coming out of the southern states to play in the heat of the tropical north. I thought now would be a good time for a heat stress checklist to ensure you don't end up in the medical tent (or worse) racing in the heat of the day.

1 Evaporative cooling (sweat evaporating from the heat of your skin) is your number one method of getting rid of heat. Anything interfering with this can cause heat stress, so avoid oil or gel-based sun screens as they will act as insulators, expose as much of your skin to the air as possible.

2 Avoid getting sick or stressed (physically or psychologically) during the acclimatisation period.

3 If you've suffered from heat stress previously, it increases your chance of suffering from it again. Be aware of this and ensure you are prepared.

4 Eat and drink more carbohydrates during the acclimatisation period. Check your fluid losses by comparing your body weight pre and post training and racing. Also, work out your likely fluid losses during these exercise bouts. Post exercise, aim to replace every kilogram of body weight lost with 1200 millilitres – preferably with an appropriately formulated sports drink.

5 If you're going away to race in the heat and wish to acclimatise, start the process two weeks before the race. Wearing extra layers of clothes and a beanie (much of the body's heat is lost through the head) can help your cause. You may like to try training in a sauna. You'll need to modify the intensity of your sessions – keep them more aerobic in nature and be sure to monitor your fluid losses. Use household scales, it’s the easiest way to achieve this.

6 Get lean. Body fat is (a) an insulator, which keeps the heat in, and (b) extra luggage to carry. Do this in conjunction with a knowledgeable dietitian and/or exercise physiologist. Taking this to the extreme can be counterproductive.