Environmental factors in exercise and sports performance

Preparing for competition requires physical and mental training, proper nutrition, and recovery. It is also essential to understand your competition and how each athlete fits within the team dynamics. These factors, for the most part, are all factors that can be controlled. Then there are factors such as the temperature, allergens, pollution and altitude that cannot be controlled and can have serious effects on human performance.

Environmental factors such as temperature during competition can hinder performance if not taken seriously. The average body temperature is 37°C (98.6°F). In cool and warm weather, wearing the appropriate gear to be able to perform at a high level is necessary. For example, when playing soccer during the month of November in Canada, there is a good chance it will be cold. To reduce the risk of injury and poor performance, athletes have to do a proper warm up, wear the appropriate clothing and stay properly hydrated. In very hot and or humid temperatures, hydrating becomes extremely important. For athletes, cooling off using wet sponges, and wearing breathable clothing can minimize overheating.

Athletes with allergies or those who have respiratory issues can see a decrease in performance due to environmental factors such as high pollen count or poor air quality. Understanding the air quality and pollen count of the competition and training venues is important as this can enable athletes to limit their exposure by training when the counts are low, or taking the proper precautions during mandatory field times.

High altitude can create disadvantages for athletes who are not acclimatized to the higher elevation. For endurance athletes, high altitude can create limitations to training due to their inability to train as intensely as they would at sea level. At such high elevations, the air is thinner, meaning that there is less oxygen. There is also the likelihood of loss of appetite, which could lead to weight loss and compromised recovery times.

Environmental factors, if not anticipated, can give rise to:

• Dehydration, heat stroke, hyperthermia and frostbite due to changes in temperature 
• Difficulty breathing in places with high pollen counts and poor air quality.
• Altitude sickness, weight loss, loss of appetite at high altitude.

Regardless of the environmental factors, and unless told otherwise, most athletes will train and compete under most conditions. One factor to help mitigate poor performance is acclimatization. Getting your athletes used to the environmental conditions they will compete in can be advantageous since they can adapt to the conditions and as such, these conditions will not be a surprise to the athletes. Both the player and coaching staff have to understand and prepare for the adverse environmental factors that might hinder an athlete’s ability to perform at peak shape. Having a proper plan to anticipate environmental conditions is an advantage to the athletes and team performance. Though many environmental factors cannot be controlled, doing your homework beforehand can help limit the potentially negative effect on performance. Having proper equipment and gear, acclimatizing to the conditions by training in comparable conditions, and understanding how the environment will effect the athletes provide a crucial advantage to athletes hoping to compete at their best.

References from the SIRC Collection:

1. Borresen J. Environmental considerations for athletic performance at the 2008 Beijing Olympic Games. International Sportmed Journal. June 2008;9(2):44-55. 
2.  Igor R, Vladimir I, Milos M, Goran B. New tendencies in the application of altitude training in sport preparation. Journal Of Physical Education & Sport / Citius Altius Fortius. June 2011;11(2):200-204. 
3. Lane A, Terry P, Stevens M, Barney S, Dinsdale S. Mood responses to athletic performance in extreme environments. Journal Of Sports Sciences. October 2004;22(10):886-897. 
4. Nimmo M. The application of research to athletic performance in the cold. International Sportmed Journal. December 2005;6(4):224-235. 
5. Moss D. Training & Competing in Smoggy Conditions. Tricks Of The Trade For Middle Distance, Distance & Cross-Country Running. June 2004;:71-75. 
6. Rundell K. Effect of air pollution on athlete health and performance. British Journal Of Sports Medicine. May 2012;46(6):407-412. 7. 
Singh R. Hydration strategies for exercise performance in hot environment. British Journal Of Sports Medicine. September 2, 2010;44:i40. 
8. Wilber R. Current trends in altitude training. / Les tendances actuelles de l'entrainement en altitude. Sports Medicine. 2001;31(4):249-265.

Les facteurs environnementaux dans l’exercice et la performance sportive

Se préparer pour la compétition exige de l’entraînement physique et mental, une bonne nutrition et de la récupération. Il est aussi essentiel de comprendre votre compétition et comment chaque athlète se situe dans la dynamique de l’équipe. Ces facteurs, en majorité, sont tous des facteurs qui peuvent être contrôlés. Ensuite il y a des facteurs comme la température, les allergènes, la pollution et l’altitude qui ne peuvent pas être contrôlés et qui peuvent avoir de gros impacts sur la performance humaine.

Les facteurs environnementaux comme la température pendant la compétition peuvent affecter la performance s’ils ne sont pas pris au sérieux. La température moyenne du corps est 37°C (98,6°F). Dans une température froide* et chaude*, porter le bon vêtement pour pouvoir produire au plus haut niveau est nécessaire. Par exemple, en jouant au soccer au mois de novembre au Canada, il y a une bonne chance qu’il fera froid. Pour diminuer le risque de blessure et de mauvaise performance, les athlètes doivent effectuer un bon échauffement, porter les vêtements appropriés et demeurer bien hydratés. Dans des températures très chaudes et/ou humides, l’hydratation devient extrêmement importante. Pour les athlètes, se rafraîchir en utilisant des éponges mouillées et porter des vêtements qui respirent peuvent minimiser la surchauffe.

Les athlètes ayant des allergies* ou ceux qui ont des problèmes respiratoires* peuvent voir une diminution de la performance à cause des facteurs environnementaux comme le taux élevé de pollen ou la mauvaise qualité de l’air. Comprendre la qualité de l’air et le taux de pollen de la compétition et des installations d’entraînement est important puisque cela peut permettre aux athlètes de limiter leur exposition en s’entraînant quand le taux est faible ou de prendre les bonnes précautions pendant les périodes de temps obligatoires sur le terrain.

La haute altitude* peut créer des désavantages pour les athlètes qui ne sont pas acclimatés à la plus haute élévation. Pour les athlètes d’endurance*, la haute altitude peut créer des limites pour l’entraînement à cause de leur incapacité à s’entraîner aussi intensivement qu’ils le feraient au niveau de la mer. À de telles hautes élévations, l’air est plus rare, ce qui signifie qu’il y a moins d’oxygène. Il y a aussi la possibilité de perte d’appétit, ce qui peut mener à une perte de poids et à des temps de récupération compromis.

Les facteurs environnementaux, s’ils ne sont pas anticipés, peuvent provoquer:

• La déshydratation, un coup de chaleur, l’hyperthermie et les engelures à cause des changements de température 
• De la difficulté à respirer dans les endroits où il y a un taux élevé de pollen et une mauvaise qualité de l’air. 
• La maladie de l’altitude*, la perte de poids, la perte d’appétit à haute altitude. 

Peu importe les facteurs environnementaux, et sauf indication contraire, la majorité des athlètes s’entraîneront et concourront dans la majorité des conditions. Un facteur pour aider à atténuer la mauvaise performance est l’acclimatation. Habituer vos athlètes aux conditions environnementales dans lesquelles ils concourront peut être avantageux puisqu’ils peuvent s’adapter aux conditions et, ainsi, ces conditions ne sont pas une surprise pour les athlètes. Le joueur et l’entraîneur doivent comprendre et se préparer pour les mauvais facteurs environnementaux qui peuvent affecter la capacité d’un athlète à produire au meilleur de sa forme. Avoir un bon plan pour anticiper les conditions environnementales est un avantage pour les athlètes et la performance de l’équipe. Même si plusieurs facteurs environnementaux ne peuvent pas être contrôlés, faire votre devoir à l’avance peut aider à limiter l’impact potentiellement négatif sur la performance. Avoir le bon équipement et les bons vêtements, s’acclimater aux conditions en s’entraînant dans des conditions comparables et comprendre comment l’environnement affectera les athlètes donne un avantage crucial aux athlètes qui espèrent concourir de leur mieux.

* Seulement disponible en anglais

Références de la collection de SIRC:
1. Borresen J. Environmental considerations for athletic performance at the 2008 Beijing Olympic Games. International Sportmed Journal. June 2008;9(2):44-55. 
2.  Igor R, Vladimir I, Milos M, Goran B. New tendencies in the application of altitude training in sport preparation. Journal Of Physical Education & Sport / Citius Altius Fortius. June 2011;11(2):200-204. 
3. Lane A, Terry P, Stevens M, Barney S, Dinsdale S. Mood responses to athletic performance in extreme environments. Journal Of Sports Sciences. October 2004;22(10):886-897. 
4. Nimmo M. The application of research to athletic performance in the cold. International Sportmed Journal. December 2005;6(4):224-235. 
5. Moss D. Training & Competing in Smoggy Conditions. Tricks Of The Trade For Middle Distance, Distance & Cross-Country Running. June 2004;:71-75. 
6. Rundell K. Effect of air pollution on athlete health and performance. British Journal Of Sports Medicine. May 2012;46(6):407-412. 7. 
Singh R. Hydration strategies for exercise performance in hot environment. British Journal Of Sports Medicine. September 2, 2010;44:i40. 
8. Wilber R. Current trends in altitude training. / Les tendances actuelles de l'entrainement en altitude. Sports Medicine. 2001;31(4):249-265.

Altitude Training

Training at high altitude has long been used by Olympians as a means of improving their potential.  We all know that athletes always seek to get a competitive edge but what does altitude training really do for an athlete?

Benefits of Altitude Training

For any type of exercise that lasts longer than a few minutes the body needs to use oxygen to the produce energy required for the specific exercise; without oxygen your muscles seize up and have the potential to be damaged.  The theory behind altitude training is that it increases the number of red blood cells in the body which in turn improves the oxygen flow to the muscles, so upon a return to sea level, the increased oxygen could be used to enhance performance.

• Elevated breathing that athletes experience when they return to sea level can account for 10-20% of the body's increase in its ability to consume oxygen
• Oxygen increase can last up to seven days in low altitude

Potential Problems

Acclimatization to a high altitude is not simple and some of these effects could potentially cancel out any possible benefits:

• Weight loss 
• Possibility of immune system being compromised resulting in sickness
• Intense exercise is not possible because of the lack of oxygen
• Some people just do not adapt as well as others
• Accessibility may be too much of a hassle or unrealistic for some athletes

Studies on altitude training have been ambiguous so far and have many debating the pros and cons.  There is not one workout program that is appropriate for everyone, just like at sea level.  In the end it's ultimately up to the athlete and coach to research and decide if it's worthwhile.

References from the SIRC Collection:

1. BLISS D. THE HEIGHTS OF SUCCESS. Athletics Weekly (Descartes Publishing Ltd.). June 2, 2011;66(22):28-30.
2. Hahn A, Gore C. The effect of altitude on cycling performance: a challenge to traditional concepts. / Effet de l'altitude sur la performance cycliste: un defi pour les concepts trraditionnels. Sports Medicine. 2001;31(7):533-557.
3. LOFTUS-HILLS T. THE HIGHS AND LOWS OF ALTITUDE TRAINING!. Australian Triathlete. March 2010;17(5):50-52.
4. Nummela A, Rusko H. Acclimatization to altitude and normoxic training improve 400-m running performance at sea level. / L ' acclimatation a l ' altitude et l ' entrainement "normoxique" ameliorent les performances sur 400 m au niveau de la mer. Journal Of Sports Sciences. June 2000;18(6):411-419.
5. Rusko H, Tikkanen H, Peltonen J. Altitude and endurance training. Journal Of Sports Sciences. October 2004;22(10):928-945.

Mountain Sickness Can Happen to Anyone

It is not uncommon for members of national sports team to go on mountain training camps at high altitudes, but trips to the mountains can also include holiday excursions and recreational charges up the inclines. Whether it is for training or for pleasure, any altitude activity should be approached with the proper safety knowledge.

Acute mountain sickness (AMS) is an illness that can affect mountain climbers, hikers, skiers, athletes or travelers at high altitudes (usually above 2400 meters). Incredibly fit athletes are not immune to the effects of high altitudes either. AMS is caused by a combination of reduced air pressure and low oxygen levels found at high altitude and going too high too fast.

Symptoms of mountain sickness can range from mild to life-threatening, affecting the lungs, muscles, heart and nervous system. In minor to moderate cases, an individual may experience symptoms that feel most like a hangover:

• Difficulty sleeping
• Dizziness or light-headedness
• Fatigue
• Headaches
• Loss of appetite
• Nausea or vomiting
• Rapid heart rate
• Shortness of breath with exertion

More severe acute mountain sickness symptoms include:

• Chest tightness or congestion
• Changes in complexion – gray or pale
• Coughing (and coughing up blood) 
• Cyanosis (bluish discolouration of the skin) 
• Decreased consciousness 
• Dehydration
• Inability to walk in a straight line
• Mental confusion
• Shortness of breath at rest

The most severe acute mountain sickness cases may result in death due to lung problems or brain swelling, therefore an early diagnosis is obviously important as is an immediate descent to lower elevations. Anyone climbing over 3,000 meters should be prepared to carry enough oxygen for several days. While engaging in high altitude activities, one should always drink plenty of fluids (avoiding alcohol) and eat regular meals that are high in carbohydrates.

For more information on traveling to high altitudes, please visit SIRC.