{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/train-compete-in-heat#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "How does heat affect exercise performance?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "In the heat your body diverts blood to the skin to cool itself, increasing fluid and electrolyte losses and reducing blood available to muscles and the gut. This raises hydration needs, increases cardiovascular strain, and can make fuelling harder, so performance suffers if unmanaged."
      }
    },
    {
      "@type": "Question",
      "name": "How should I hydrate when exercising in heat?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Start well hydrated and drink steadily to match your elevated sweat losses, in regular manageable amounts rather than large gulps. Replace sodium generously too, as losses are much higher in the heat. Aim for a sensible intake, avoiding both under- and over-drinking."
      }
    },
    {
      "@type": "Question",
      "name": "Should I change my fuelling in hot weather?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "The demand for carbohydrate is unchanged, but heat can make the gut more sensitive, so favour formats you tolerate well, be conservative with new or very high intakes, and rehearse your fuelling in similar conditions. Well-formulated sports products help absorption in the heat."
      }
    },
    {
      "@type": "Question",
      "name": "How can I prepare for a hot race?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Acclimatise by training in similar conditions where possible over one to two weeks, which improves your sweat response and heat tolerance so the conditions feel less punishing. Use that time to rehearse your adjusted hydration and fuelling, and start the race well hydrated."
      }
    }
  ]
}