Q:  I listened to the podcast on heat and would like to dig deeper.  Can you go into the protocol on rehydration following the heat protocol?  You mention to the listeners to spread it over 4+ hours, but I wonder what it looks like?  While I have you, if there is a performance advantage into every race, why don’t we just utilize heat in an ongoing manner?  Also, why not every single race? If it is a good addition, shouldn’t we always be looking to boost volume?  

A:  Great question and worth getting things right here.  I will answer with a couple of important considerations.  As a reminder to readers, the post-workout heat protocol includes no hydration during a 20 to 30-minute sauna treatment, followed by a shower and readiness to refuel and begin the rehydration process.  So how is it best to approach? A few key points:

Don’t shoot for the stars:  You are not filling a swimming pool, and it is preferred to incrementally restore levels that flood the system with fluids.  Absorption takes a while, so plan on a multi-hour approach. 

Get salty:  We want to maximize absorption, and we understand that heavy trainers and those hitting the sauna benefit from maximizing the ability of ingested fluids to absorb. Either adding a pinch of salt and a slice of lime to your water or using a low sugar/high electrolyte hydration tab from a quality hydration beverage is the way to go.  I tend to use Precision’s 250 (250mg of sodium), as it is neutral tasting and aligns with body chemistry.

Sync with snacks and meals:  Two elements of the process are valuable.  First, align a couple of glasses of hydration with each meal, as well as one glass with each snack you consume.  Second, sip on a beverage between times. I retain this mindset for much of the rest of the working day (6 hours or so).

I should add that this approach is highly valuable for both post-sauna protocol, but as well as between any major training sessions within 24 hours of each other.  Don’t just think sauna, think training life. So what are the benefits? Very simple and important:

•  Facilitate recovery and muscle tissue repair process
•  Immune system support
•  Cellular health and function
•  Daily energy levels (including focus etc)
•  Performance in upcoming sessions

Sound terrific, doesn’t it?  As mentioned in the show, the sauna treatment has great benefits, so why not utilize it all the time?  The simple answer is that it is really stressful on the system. It is not a reality to maintain this as an ongoing approach, it will quickly become a corrosive, additional stressor.  You will become, as I like to say, fit n’ fatigued! Beyond this, the benefits are not ongoing. You are a closed system and cannot morph yourself into Big Hero 6 with 12 liters of blood in a ballooned body.  It doesn’t, unsurprisingly, work like this. Be pragmatic and use it as a tool. A sprinkle of space dust on a backbone of positive habits and hard work. The heat protocol will not be the thing that makes you excel.  That will be your work over months and a smart approach. It is just the little octane added to the tank to make it special for that special occasion.