Version June 2024
| Acclimatization should be performed gradually over 10-14 consecutive days | |
| Environment | Reflects the environment that will be encountered during goal activity |
| Warm or hot (WBGT >26°C) | |
| Relative humidity reflects the humidity that will be encountered | |
| If necessary environmental conditions not present, add clothing or exercise during hottest/most humid part of the day | |
| Exercise session | Duration: >60 minutes |
| Type: aerobic | |
| Intensity: moderate intensity (should progress from 60-80 percent age-predicted maximum heart rate) | |
| Frequency: one session per day (may progress to two sessions per day alternating with a single session day) | |
| Hydration | Urine specific gravity: <1.020 |
| Urine osmolality: <700 | |
| Urine color: <3 (using 8 color scale) | |
| Safety | Monitor temperature with rectal or gastrointestinal thermistor (<40°C) |
| Monitor athlete for signs and symptoms of heat illness | |
| Monitor heart rate for increased intensity (>80 percent age-predicted maximum) | |
| Avoid interval training at race speeds (may be performed separately in a cooler environment) | |
| Calculate sweat rate: pre-exercise nude body mass (kg) - post-exercise nude body mass (kg) + fluid ingested (L) per exercise time (hour) = sweat rate (L/hour) | |
| Keep athlete well hydrated before and during exercise (<2 percent dehydrated) | |
| Training intensity should correspond with fitness level | |
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