Post-exercise Hot Water Immersion Elicits Heat Acclimation Adaptations That Are Retained for at Least Two Weeks

Heat acclimation by post-exercise hot water immersion (HWI) on six consecutive days reduces thermal strain and improves exercise performance during heat stress. However, the retention of adaptations by this method remains unknown. Typically, adaptations to short-term, exercise-heat-acclimation ( 0.05). As such, the reduction in thermal strain during exercise-heat stress appears likely due to the reduction in resting T re evident at POST, WK 1, and WK 2. In summary, 6 days of post-exercise HWI is an effective, practical and accessible heat acclimation strategy that induces adaptations, which are retained for at least 2 weeks. Therefore, post-exercise HWI can be completed during an athlete's pre-taper phase and does not suffer from the same practical limitations as short-term, exercise-heat-acclimation

A comparison of medium-term heat acclimation by post-exercise hot water immersion or exercise in the heat: Adaptations, overreaching, and thyroid hormones.

This research compared thermal and perceptual adaptations, endurance capacity, and overreaching markers in men after 3, 6, and 12-days of post-exercise hot water immersion (HWI) or exercise heat acclimation (EHA) with a temperate exercise control (CON), and examined thyroid hormones as a mechanism for the reduction in resting and exercising core temperature (Tre) after HWI. HWI involved a treadmill run at 65% V̇O2peak in 19°C followed by a 40°C bath. EHA and CON involved a work-matched treadmill run at 65% V̇O2peak in 33°C or 19°C, respectively. Compared with CON, resting mean body temperature (Tb), resting and end-exercise Tre, Tre at sweating onset, thermal sensation and perceived exertion were lower and whole-body sweat rate (WBSR) was higher after 12-days of HWI (all P ≤ 0.049, resting Tb: CON -0.11 ± 0.15°C, HWI -0.41 ± 0.15°C). Moreover, resting Tb and Tre at sweating onset were lower after HWI than EHA (P ≤ 0.015, resting Tb: EHA -0.14 ± 0.14°C). No differences were identified between EHA and CON (P ≥ 0.157) except WBSR which was greater after EHA (P = 0.013). No differences were observed between interventions for endurance capacity or overreaching markers (mood, sleep, Stroop, P ≥ 0.190). Thermal adaptations observed after HWI were not related to changes in thyroid hormone concentrations (P ≥ 0.086). In conclusion, 12-days of post-exercise hot water immersion conferred more complete heat acclimation than exercise heat acclimation without increasing overreaching risk, and changes in thyroid hormones are not related to thermal adaptationsafter post-exercise hot water immersion

Cross Adaptation - Heat and Cold Adaptation to Improve Physiological and Cellular Responses to Hypoxia

To prepare for extremes of heat, cold or low partial pressures of O2, humans can undertake a period of acclimation or acclimatization to induce environment specific adaptations e.g. heat acclimation (HA), cold acclimation (CA), or altitude training. Whilst these strategies are effective, they are not always feasible, due to logistical impracticalities. Cross adaptation is a term used to describe the phenomenon whereby alternative environmental interventions e.g. HA, or CA, may be a beneficial alternative to altitude interventions, providing physiological stress and inducing adaptations observable at altitude. HA can attenuate physiological strain at rest and during moderate intensity exercise at altitude via adaptations allied to improved oxygen delivery to metabolically active tissue, likely following increases in plasma volume and reductions in body temperature. CA appears to improve physiological responses to altitude by attenuating the autonomic response to altitude. While no cross acclimation-derived exercise performance/capacity data have been measured following CA, post-HA improvements in performance underpinned by aerobic metabolism, and therefore dependent on oxygen delivery at altitude, are likely. At a cellular level, heat shock protein responses to altitude are attenuated by prior HA suggesting that an attenuation of the cellular stress response and therefore a reduced disruption to homeostasis at altitude has occurred. This process is known as cross tolerance. The effects of CA on markers of cross tolerance is an area requiring further investigation. Because much of the evidence relating to cross adaptation to altitude has examined the benefits at moderate to high altitudes, future research examining responses at lower altitudes should be conducted given that these environments are more frequently visited by athletes and workers. Mechanistic work to identify the specific physiological and cellular pathways responsible for cross adaptation between heat and altitude, and between cold and altitude, is warranted, as is exploration of benefits across different populations and physical activity profiles

Heat Acclimation by Postexercise Hot-Water Immersion: Reduction of Thermal Strain During Morning and Afternoon Exercise-Heat Stress After Morning Hot-Water Immersion

PURPOSE: Recommendations state that to acquire the greatest benefit from heat-acclimation, the clock time of heat-acclimation sessions should match that of expected exercise-heat stress. It remains unknown if adaptations by postexercise hot-water immersion (HWI) demonstrate time-of-day-dependent adaptations. Thus, the authors examined whether adaptations following postexercise HWI completed in the morning were present during morning and afternoon exercise-heat stress. METHODS: Ten males completed an exercise-heat stress test commencing in the morning (9:45 AM) and afternoon (2:45 PM; 40 min; 65% of maximal oxygen uptake treadmill run) before and after heat-acclimation. The 6-d heat-acclimation intervention involved a daily 40-min treadmill run (65% of maximal oxygen uptake) in temperate conditions followed by </=40-min HWI (40 degrees C; 6:30-11:00 AM). RESULTS: Adaptations by 6-d postexercise HWI in the morning were similar in the morning and afternoon. Reductions in resting rectal temperature (Tre) (AM -0.34 degrees C [0.24 degrees C], PM -0.27 degrees C [0.23 degrees C]; P = .002), Tre at sweating onset (AM -0.34 degrees C [0.24 degrees C], PM -0.31 degrees C [0.25 degrees C]; P = .001), and end-exercise Tre (AM -0.47 degrees C [0.33 degrees C], PM -0.43 degrees C [0.29 degrees C]; P = .001), heart rate (AM -14 [7] beats.min(-1), PM -13 [6] beats.min(-1); P < .01), rating of perceived exertion (P = .01), and thermal sensation (P = .005) were not different in the morning compared with the afternoon. CONCLUSION: Morning heat acclimation by postexercise HWI induced adaptations at rest and during exercise-heat stress in the morning and midafternoon

Heat alleviation strategies for athletic performance: a review and practitioner guidelines

International competition inevitably presents logistical challenges for athletes. Events such as the Tokyo 2020 Olympic Games, require further consideration given weather forecasts suggest athletes will experience significant heat stress. Given the expected climate, athletes face major challenges to health and performance. With this in mind, heat alleviation strategies should be a fundamental consideration. This review provides a focused perspective of the relevant literature describing how practitioners can structure male and female athlete preparations for performance in hot, humid conditions. Whilst scientific literature commonly describes experimental work, with a primary focus on maximising magnitudes of adaptive responses, this may sacrifice ecological validity, particularly for athletes whom must balance logistical considerations aligned with integrating environmental preparation around training, tapering and travel plans. Additionally, opportunities for sophisticated interventions may not be possible in the constrained environment of the athlete village or event arenas. This review therefore takes knowledge gained from robust experimental work, interprets it and provides direction on how practitioners/coaches can optimise their athletes’ heat alleviation strategies. This review identifies two distinct heat alleviation themes that should be considered to form an individualised strategy for the athlete to enhance thermoregulatory/performance physiology. First, chronic heat alleviation techniques are outlined, these describe interventions such as heat acclimation, which are implemented pre, during and post-training to prepare for the increased heat stress. Second, acute heat alleviation techniques that are implemented immediately prior to, and sometimes during the event are discussed

Heat Acclimation

Physical exercise under heat stress can impair performance through multiple physiological mechanisms including cardiovascular, central nervous system, and skeletal muscle metabolism factors. However, repeated heat exposure that increases whole-body temperature, stimulates profuse sweating, and stresses the cardiovascular system, leads to increases in blood volume, decreases in core and skin temperatures, and induces important molecular adaptations that stimulate physiological heat acclimation. These integrated physiological adaptations act to improve exercise capacity in the heat, as well as minimise the risk of exertional heat illness. Most physiological benefits are noticeable within a few days of daily heat exposure, but the full benefits take about 2 weeks or longer to improve exercise capacity in the heat