DINICOLANTONIO 5 | Sauna 2-3 weeks before competition, week before: stop, continue exercise regimen…

http://www.DoctorsToTrust.com
presents episode 499 | Dr James DiNicolantonio
High Intensity Health podcast

Quickest way to become heat acclimated...
-hit the sauna every day for 2 weeks, or
-4 times a week for 3 weeks
-elevate core body temp to 101.3F (38.5C)
-maintain it for 20 to 30 minutes
-12 to 13 total sessions:
~now you are heat acclimated
-numerous adaptations INCREASE:
1. baseline blood volume
2. concentration of red blood cells (can deliver more oxygen)
3. sweat rate. (threshold to sweat decreases...cool body quick)

Heat acclimated...
-sweat more dilute in electrolytes
(don't lose as many)
~allows sweat to evaporate faster
~you are a better cooling off machine
-baseline body temp is lower
(takes much more exercise reach critical core temp &
shut down & lead to fatigue)
"Can exercise longer because starting with lower core body temp"
Heat acclimation adaptations will last 2 weeks after stopping if
maintain good exercise regimen

Heat acclimated...
-if you do it longer than 2 weeks, you will
-get more benefits, if you rehydrate afterward
If you are becoming heat acclimated, but
-just tanking (ignoring) your electrolytes
can actually inhibit performance
"Be sure to re-hydrate afterward with electrolytes
in your fluid intake"

Question: infrared sauna?
-feeling is different, but it is more tolerable:
~you can get same amount of sweating at
lower temperature
Other ways to become heat acclimated:
-hot bath 4-5 times a week for 20 minutes
(actually hot bath can be shorter because water conducts heat
much better than air, so will begin sweating much sooner)
"I don't recommend doing sauna too close to competition.
Try to take a full week off"
-it is fatiguing...and you retain benefits for 2 weeks,
if you keep a good exercise regimen going"

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