Races held in hot environments represent an additional challenge for endurance athletes. The increase in body temperature, higher sweat rates, and changes in blood circulation can directly impact how the body tolerates and utilizes nutrients consumed during exercise.
In this context, the strategy for consuming energy gels may require some adjustments. Carbohydrate intake, fluid consumption, and electrolyte replacement become even more important to maintain performance and reduce the risk of gastrointestinal discomfort.
But after all, what changes in the strategy of consuming energy gels when the race takes place in the heat?
In general, during races performed in high temperatures, the energy gel strategy usually requires greater attention to hydration, sodium replacement, and the way carbohydrates are distributed throughout the race.
Heat increases physiological stress during the race
During prolonged exercise in hot environments, the body needs to work harder to keep its internal temperature within safe limits. To achieve this, blood flow to the skin increases, facilitating heat dissipation through sweating.
This process may temporarily reduce the blood flow directed to the gastrointestinal tract. As a result, digestion and nutrient absorption may become slower.
In practice, this means that some athletes may experience greater gastrointestinal sensitivity during races in hot conditions, especially when carbohydrate intake or energy gel consumption is high or highly concentrated.
Hydration becomes even more important
When races take place in high temperatures, sweat rates tend to increase significantly. This leads not only to water loss but also to electrolyte losses, especially sodium.
If an athlete consumes energy gels or carbohydrate gels without sufficient fluid intake, the solution that reaches the stomach may become too concentrated. This higher osmolarity may increase the risk of discomfort such as nausea, bloating, or difficulty continuing to consume gels throughout the race.
For this reason, in hot environments, pairing energy gel intake with adequate fluid consumption becomes even more important.
It may be necessary to adjust the rate of carbohydrate intake
Recommendations for carbohydrate intake during endurance exercise generally range from approximately 30 to 90 g per hour, depending on the duration of the event and the athlete’s training level.
However, in conditions of intense heat, some athletes may find that they tolerate carbohydrate intake better when it is distributed in a more fractionated manner throughout the race.
Consuming smaller portions of energy gels at more frequent intervals may help reduce digestive load and facilitate nutrient absorption.
Sodium replacement becomes even more relevant
In addition to water, sweat contains electrolytes, particularly sodium. During races held in the heat, total sodium losses can be considerably higher.
Adequate intake of this electrolyte may help maintain fluid balance and stimulate fluid consumption throughout the race. For this reason, nutritional strategies that combine carbohydrates and sodium may be particularly useful in hot environments.
Testing the strategy during training is essential
As with any nutritional strategy for endurance events, the ideal approach for consuming energy gels in the heat should be tested during training.
Training in environmental conditions similar to those of the race allows athletes to adjust their intake of carbohydrates, fluids, and electrolytes according to their individual tolerance.
This process helps reduce surprises on race day and increases the chances of maintaining adequate energy intake throughout the entire event.
Conclusion
Races performed in hot environments impose additional challenges on the body and may require adjustments to the nutritional strategy during exercise.
Ensuring adequate hydration, maintaining electrolyte replacement, and better distributing energy gel intake throughout the race are strategies that may help improve gastrointestinal tolerance and sustain performance.
Reference
Veniamakis E., Kaplanis G., Voulgaris P., Nikolaidis P. T. (2022). Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. International Journal of Environmental Research and Public Health, 19(6), 3651. https://doi.org/10.3390/ijerph19063651
