Deliberate Heat Exposure

Use deliberate heat exposure to build heat tolerance and improve sweating capacity. Start conservatively—about 15 minutes total, or 3 x 5-minute bouts with breaks if you’re poorly acclimated—then progress toward 30 to 45 minutes as tolerated, ideally beginning weeks before an event rather than in the final days. The goal is to gradually adapt the body’s thermoregulation and trigger protective heat-shock and antioxidant responses.