Heat and Performance

It was 2021 when I was invited by Scientists for Future to give a lecture series on the topic of heat and performance. An overview of the effects of heat, how the body attempts to regulate it, and what we can do to cope well or even better with high temperatures.

Sweating is unpleasant for some, but why do we sweat at all? What changes do higher temperatures cause in the body, and at what point does it become dangerous?

How can we as athletes manage the heat effectively?

Strategies for better performance in the heat

High temperatures confront the body with specific challenges during exercise. Heat and high humidity cause the body to lose more fluids, physical strain increases, and performance can drop significantly during a long training session.

With a few conscious adjustments, you can better prepare your body for these conditions. Particularly important are an adequate carbohydrate intake and targeted cooling.

Using cold strategically

An important strategy for reducing heat stress is targeted cooling. This is particularly easy to implement using cold drinks or frozen liquids.

Cold drinks cool the body from the inside, can influence the subjective perception of heat, and help the body maintain its performance.

Studies show that a high body temperature can accelerate fatigue. Drinking cold beverages or slushies before exercise may therefore help you tolerate heat better. In several studies, athletes showed better performance after consuming a slushie.

What can you do? Water, a sports drink, or fruit juice can be mixed with ice cubes. Homemade iced tea also helps. If you want to consume carbohydrates at the same time, you can add a bit of honey, syrup, or maltodextrin, for example. Another option is a popsicle from the freezer; this also helps to cool the body from the inside.

Adjusting carbohydrate intake

High temperatures change the body's energy metabolism. Among other things, the way carbohydrates are used during exercise can change. At the same time, the body relies more heavily on its own glycogen stores in the heat and also invests a great deal of energy in its own cooling mechanisms.

That is why it is important not to reduce your carbohydrate intake on hot days. For longer training sessions, it can even be helpful to consume slightly more carbohydrates than under normal conditions to adequately cover the increased demand.

For example, if you normally consume 60 grams of carbohydrates per hour, you can slightly increase your intake in particularly hot conditions - provided your digestive tract tolerates it well. The decisive factor is always individual tolerance. This means that a larger amount should not be tested for the first time during an important competition.

However, nutrition during exercise is only one part of successful heat management, as your daily diet also plays an important role. Starting a long workout with well-filled glycogen stores creates an essential foundation for stable performance.

Conclusion

Heat can significantly impair athletic performance. Adjusting your carbohydrate intake and using targeted cooling strategies can help you manage the strain more effectively and maintain your performance for longer.

There is no single strategy that works equally well for every athlete. The key is to test these measures during training and adapt them to your individual needs. You should also take temperature, humidity, duration, and intensity into account when planning.

If you train or compete in high temperatures, you should not wait until the race starts to react. A well-planned energy and hydration strategy, combined with appropriate cooling measures, can make a significant difference.

The presentation is still available, and the heat is back. Check it out—it’s worth it!

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