Sports in extreme heat: Brighton's laboratory helps heat acclimatisation for athletes and for everyone

What happes to the body in extreme environments?

University of Brighton Environmental Extremes Laboratory

University of Brighton’s Environmental Extremes Lab is a multidisciplinary team of researchers with a proven track record of creating impactful change, particularly in sport performance. It has also previously investigated health-orientated consequences of environmental extremes; from older people during heat waves, through to repeated severe exposure of firefighters, outcomes of which have gone on to alter policy and guidance. 

The Environmental Extremes Lab's research has generated evidence and effective strategies for improving safety, performance, and preparing the body for competition in inhospitable environments such as at the Marathon des Sables, and in hot, humid conditions similar to those experienced in summer Olympic Games. The research has also identified heat and exercise issues for para-athletes, who may experience thermoregulatory issues arising from their physical disability.

Researchers from the Environmental Extremes Lab work with elite sports partners, including Team GB and England Rugby, to ascertain detailed understanding of acute and chronic heat mitigating strategies. These include the team investigating and consulting on hydration and cooling manoeuvres (pre, during and post competition) and practical heat acclimation practices to both optimise performance in the heat and reduce the risk of a heat-related illness.

Major impact of environmental extremes research with elite sports people and organisations

These research findings have shown the importance of preparatory strategies for implementation in athletic competition. For example, analysis of pre-performance heat acclimation for intermittent cycling sprints established the efficacy of heat acclimation for an increase in peak power, with no observed reduction in individual sprint peak power output. Meanwhile, analysis of heat strain and running performance by Neil Maxwell and Mark Hayes expanded the heat acclimation work across the athlete spectrum in relation to conditions of heat and humidity.

Based on this research, national sporting bodies in Brazil and the UK have adopted heat-related principles and practices, changing how heat is addressed in the planning and staging of Olympic events and other international sport competitions including the Military World Games and the Pan American Games. National bodies, including Team GB and English Rugby Union, have used the University of Brighton’s evidence and research-based preparation and education packages.

In the lead up to Tokyo 2020, researchers in the lab developed the ‘Tokyo 2020 Heat Resource Pack’, designed for the English Institute of Sport to protect the health of athletes in competition. This has contributed to the development of the heat optimisation strategy, which provided preparatory procedures for the 2020–21 Olympic and Paralympic Games as well as resources and expertise for England Rugby during the Rugby World Cup event in Japan, based on Mark Hayes' research.

In the face of climate change, sports science research helps everyone understand better how to cope with extreme temperatures

This cutting-edge research is not only for the benefit of elite sportspeople. In 2024 the university secured funding of £325k to support its research into the health impacts of climate change on vulnerable groups, funding which allowed the development of the dual-capability environmental chamber.

The researchers aim to translate their already globally recognised sport performance research into solutions to help vulnerable populations who are adversely affected by extreme temperatures, or who are respiratory compromised and display responses similar to those individuals who ascend to altitude. These groups include children, older people and those with long-term health conditions.

Paul Ramsbottom, Chief Executive of the Wolfson Foundation, said: “Testing and understanding the body’s response to extreme environmental conditions has been a mainstay of sports science at the University of Brighton for many years. With the seven hottest years on record occurring since 2015, the threat of climate change to wider population health is clear; we are delighted to fund this new chamber, which will allow the Brighton team to expand into new areas of health-related research.” 

Heat Illness Prevention Awareness (HIPA) programme: Ground-breaking firefighter training

Researchers from the Environmental Extremes Laboratory worked with the Fire Brigades Union to create a UK education pack that has since taken off around the world.

Initially developed for the Fire Brigades Union’s UK members with multimedia company Beach Design and financed by the Union Learning Fund, the Heat Illness Prevention Awareness (HIPA) programme was developed to reduce the risk of firefighter fatalities through a series of learning packs, short videos, quizzes and interactive games.

The educational tool came to fruition following research into the effect of heat on firefighters by the Dr Alan Richardson and a former PhD student, Dr Emily Watkins, who took an academic post at the University of Roehampton following her research degree. Supported by Dr Mark Hayes, Dr Ash Willmott and Rebecca Relf the widely successful initiative is one of a number of projects being undertaken by this group on contamination, female firefighter welfare and the physiological consequences of working practices. The rising interest in the package has led to its use in USA, Canada, Spain, the Netherlands, Australia and South Africa, with more nations showing an interest.

It's not just about the heat

Nicky Chisholm - on treadmill at back - with PhD researchers Chanel Coppard (middle) and Rebecca Relf (front) at University of Brighton's Environment Extremes Laboratory

The Environment Extremes Laboratory works at both ends of the thermometer with significant research towards how the body copes in sub-zero temperatures. 

For example they helped Sussex runner Nicky Chisholm prepare for The Coolest Half Marathon On Earth, the Greenland half marathon, with a field of only 60 to 80 runners from across the world, will took Nicky across glaciers and arctic tundra in average temperatures around -16C. Runners race in special spiked shoes to help with the terrain - and have to complete the course in under four hours.

Nicky worked with research students Chanel Coppard and Rebecca Relf, conducting PhD research in thermal physiology and taking the opportunity to give valuable help to a local athlete. 

Chanel said "In more general terms, when planning on running in sub-zero temperatures, it’s important to know that you don’t acclimate for cold like you do for the heat. Instead your focus needs to be on staying fuelled and hydrated, staying warm throughout and being aware of cold injuries and how to mitigate them."

Chanel offers some tips for anyone planning to run in icy conditions:

• Wear a hat, as you lose a lot of heat through your head.
• Wrap up, especially with gloves to decrease the risk of frostbite injuries.
• Stay hydrated and fuelled – you might not want to eat/drink anything because it’s so cold, but you need the energy!
• Be aware of whose around you and your own signs/symptoms so you can stay safe in the cold.

Read our news item on how the University of Brighton Environmental Extremes lab prepared local runner Nicky Chisholm for sub-zero Greenland endurance test.

What are the benefits of heat training?

The University of Brighton's Wolfson Foundation-funded dual-capability environmental chamber is a vital piece of equipment for this research. It allows researchers to simulate extremes of temperature ranging from -20 to +50 °C, and simulating altitude close to the height of Kilimanjaro, while measuring the effects of physical activity on a range of key health indicators. 

The research has found that participants could achieve similar benefits from heat training while exercising less intensely. Those using blood-flow restriction training – a technique that temporarily reduces blood flow to the muscles during exercise – showed similar improvements in their ability to cope with hot conditions and experienced less fatigue, despite completing their training at lower workloads.

Thomas Goepp published the study as a PhD researcher based at the University of Brighton and LIBM University Savoie Mont-Blanc in France. He worked with colleagues from Brunel University London and University Savoie Mont-Blanc, with University of Brighton staff researcher Mark Hayes serving as corresponding author.

See our news item on how new research suggests heat training could help people stay focused and reduce fatigue when performing demanding tasks in extreme temperatures. 

How to keep cool in the heat? Top tips from Brighton's Environmental Extremes Lab

Everyone has some ideas for what helps them feel cooler in hot weather. To make sure you're doing everything you can, go through our experts' list.

• Start cool-stay cool : A cool shower in morning to start the day, keep cool inside (have ice pops/ice slurries/iced drinks), keep cool outside (use handheld fans/holding ice packs/ice towels round neck, take off shoes and stand on cold floor/ cold water, submerge hands and wrists into cold water, bring a bottle of frozen water to school/work that will stay cooler for longer). Have a cool shower before going to bed and you will sleep better.
• Seek shade : Keep out of the direct sunlight (inc. wear a hat), avoid sitting in cars and closed spaces / rooms with little airflow, use sunscreen.
• Drink regularly : Drink water (and not alcohol or caffeine-based drinks) more than normal (have a bottle with you everywhere you go) and remember, your nose knows – if wee smells you are dehydrated!
• Your clothes matter : Less (single layer), loose (breathable fabrics) and light (reflective colours), discourage pupils from wearing a blazer or schools could move to PE kit. Do not wear a tie or formal clothes if possible.
• Slow down : Use energy wisely and try not to exert more effort than you need to. If exercising, choose earlier or later in the day and lower intensity – lower expectations of what you can achieve.
• Connect with others : Look after yourself, older people, the young and those who may have an illness – all who cannot pick up the cues of how hot or thirsty they are and are more at risk of incurring a heat illness.
• Weather forecast : Listen to the news and weather forecasts so you are aware of how hot it will be and how long it will last. Heatwaves can affect other services (e.g. buses, trains and other public services) which may have other implications.
• Keep a cool house : Know how to keep your home cool (close blinds during day, block heat getting in, close doors to rooms you are not using to keep cold air where you need it most, but hang out in evening – as day gets cooler in evening, open house up to cool your home naturally – but still lock up overnight!)
• Eat cool food : There are many food types that contain large quantities of water that could help maintain hydration status better alongside what you drink. Ice-pops are highly recommended by Dr Maxwell. 
• Plan ahead : Think about your day and what can you do to avoid the sun and/or prevent yourself overheating. What three things will work for you?
• Be heat illness aware:  It is important to identify the signs and symptoms of minor heat illnesses because this can prevent the onset of the life-threatening condition of heat stroke (from exercise or just the sun). The key is to cool on site where a heat illness occurs. For the worst-case – heat stroke (hall mark signs in absence of a measure of core temperature, is a change in behaviour, the individual appears confused or not responsive, as well as are likely to be very hot and dry to touch) – individuals must be cooled in the first 30 minutes and aggressively with cold water to lower core temperature. Waiting for an ambulance is wasting vital minutes. 

Find out more about the Environmental Extremes Laboratory

Further examples of research excellence at the University of Brighton