[Research Review] Heat Acclimation Training and Its Effects on Plasma Volume Expansion and Core Temperature Adaptation in Marathon Runners: Advances in Exercise Physiology Research (No. 274)

Reference Journal Source: Journal of Applied Physiology • International Scientific Research Findings Review Series

This article explores the physiological mechanisms of heat acclimation training on plasma volume expansion and core temperature regulation adaptation in marathon runners.

Physiological Mechanisms of Plasma Volume Expansion

Repeated heat exposure stimulates the kidneys and endocrine system to release antidiuretic hormone and aldosterone, prompting the body to retain more water and sodium ions, thereby expanding plasma volume. With increased plasma volume, under the same cardiac output, skin blood flow and muscle blood flow can both receive more adequate supply—this is precisely the key to how heat adaptation simultaneously improves “heat dissipation capacity” and “exercise performance”: before plasma volume expansion, the body must compete between “muscle blood supply” and “skin heat-dissipation blood supply”; after adaptation, this competition is greatly alleviated.

The Adaptation Process of Core Temperature Regulation

The complete heat adaptation process typically requires 10-14 days of repeated exposure. During the adaptation process, the following observations are made:

• The core temperature threshold for sweat onset decreases (sweating begins earlier, and the heat dissipation response becomes more sensitive)
• Sweat rate per unit time increases, but sodium ion concentration in sweat decreases (reducing electrolyte loss)
• At the same exercise intensity, the rise in core temperature is smaller, and resting heart rate decreases

Heat Adaptation Days and Changes in Physiological Indicators (Schematic)

Key Research Conclusions and Practical Recommendations

• Exposure Methods: Adaptation can be accelerated through training in actual hot environments, or by arranging additional passive heat exposure via hot baths/saunas after training in mild environments
• Electrolyte Supplementation: Sweat rate increases substantially during the adaptation period; the frequency of sodium and fluid intake should be increased to avoid the risk of hyponatremia
• Progressive Approach: Early heat adaptation training should reduce exercise intensity to avoid the simultaneous surge of core temperature and cardiovascular load, which could pose a heat stroke risk
• Adaptation Decays: The effects of heat adaptation gradually diminish approximately 1-3 weeks after cessation of exposure; the pre-race heat adaptation schedule should complete the main adaptation period within 2 weeks before the competition

Common Research Q&A (FAQ)

Q: Is heat acclimation training suitable for all marathon runners?

A: The benefits are most pronounced for runners competing in hot and humid environments. If the race location has a cool climate, the marginal benefits of heat adaptation diminish, but plasma volume expansion itself still provides positive support for general endurance performance.

Q: Can a sauna replace actual heat training?

A: It can serve as a supplementary method; passive heat exposure can indeed induce some adaptive responses, but it cannot fully replace the training-specific adaptations that occur when “exercise + heat” happen simultaneously. It is recommended to combine both approaches.

References and Academic Citations

1. Journal of Applied Physiology — Research directions related to heat adaptation and plasma volume regulation mechanisms.
2. Scandinavian Journal of Medicine & Science in Sports — Literature on the effects of heat acclimation training interventions in endurance athletes.

Related Reading

• Research Review: Heat Acclimation Training and Its Effects on Plasma Volume Expansion and Core Temperature Adaptation in Marathon Runners: Advances in Exercise Physiology Research (No. 625)
• Research Review: Heat Acclimation Training and Its Effects on Plasma Volume Expansion and Core Temperature Adaptation in Marathon Runners: Advances in Exercise Physiology Research (No. 1381)
• Research Review: Heat Acclimation Training and Its Effects on Plasma Volume Expansion and Core Temperature Adaptation in Marathon Runners: Advances in Exercise Physiology Research (No. 457)
• Research Review: Heat Acclimation Training and Its Effects on Plasma Volume Expansion and Core Temperature Adaptation in Marathon Runners: Advances in Exercise Physiology Research (No. 712)