Beat the heat, not your body
Beat the heat, not your body
Who are we?
The Heat-Aware Sports Foundation strives to educate athletes on the risks of exercising in warmer conditions. And provide guidance on how to prevent complications. Every year, numerous athletes in the Netherlands require treatment for heatstroke – a condition that is entirely preventable with the right preparation.
The foundation was inspired by chairman Joost Fonville, who lost his son Arthur to heatstroke at the finish of the 'Dam tot Damloop' in 2014. Since then, Joost has been dedicated to raising awareness. The Heat-Aware Sports Foundation aims to ensure that no other family has to go through such a tragedy.
Heatstroke?
An heatstroke is a life-threatening medical emergency. It occurs when the core body temperature rises above 40°C, often causing neurological symptoms like confusion or slurred speech. At this temperature, vital organs —including the brain— begin to suffer damage. The process is much like boiling an egg: once the proteins in the body are 'cooked' by the heat, they cannot return to their original state: once it has happened, it is irreversible.
A heatstroke often results from a combination of:
- strenuous effort
- hot weather
- little drinking
- little wind/ventilation
It is not just athletes who are at risk. Military personnel and construction workers are also vulnerable when working in the heat.
'It won't happen to me' - or will it?
Many people think: that only happens to older untrained athletes. But this is not true. Research shows the typical profile of someone with heatstroke is:
In short: it can happen to any athlete!
How you might feel when heat stress or a heatstroke occurs?
Pay close attention to these signals:
Visible signs for others
Others may notice you:
What to do if you suspect heatstroke?
Trade direct:
Risk factors for a heatstroke
You are at extra risk if you:
Tip: taking a five-pace walking break at a water station will only take you a few seconds, and with a lower body temperature, you can run faster again afterwards.
Boost your performance: prevent heat stress
In running, it goes:
20% from your energy to movement, and
80% to heat
Your body needs to get rid of that heat, otherwise you will overheat.
Research shows: if the core body temperature (temperature inside your body) rises, your performance drops. The best marathon performances are run around 11°C. No world record has ever been run at 18°C or higher.
👉 Want a PB? Don't chase a PB when it's 18°C or warmer! For peak performance, a temperature between 8-11°C is optimal.
Want to see what happens to your core body temperature when you exercise? Sign up for a ThermoClinic! After a brief introduction of temperature regulation, you will borrow a sports watch and CORE sensor for a 45-minute run. Afterwards, you will analyse your data to see how the theory works in practice. See also the ThermoClinics website.