Cooling strategies

A cooling strategy is a method used to lower body temperature during training or competition. In the context of sports drinks, these strategies focus on internal and external cooling to combat heat stress.

Managing heat during exercise

When exercising in hot or humid conditions, the body’s core temperature rises as metabolic heat and environmental heat combine. A high core temperature can accelerate fatigue, reduce blood flow to working muscles and increase risk of heat illness. Cooling strategies aim to dissipate heat and keep core temperature within safe limits. Pre‑cooling, such as consuming an ice slurry or immersing in cold water before exercise, can lower starting core temperature and delay the rise during activity. Ingesting cold or ice drinks during exercise provides both fluid and cooling; the drink absorbs heat as it warms in the gut. Cold towels, fans and cooling vests applied during breaks or between intervals can also lower skin temperature and improve comfort. Evidence suggests that combining internal and external cooling improves endurance and intermittent sport performance in the heat, whereas benefits are smaller for short efforts. Cooling methods are most effective when used just before or during exercise and when the ambient humidity is high enough to limit sweat evaporation. They should complement, not replace, hydration and electrolyte intake.

Practical cooling methods

For endurance events in warm conditions, athletes can pre‑cool by consuming 500 mL of ice slurry (crushed ice mixed with a small amount of fluid) 30 minutes before the start. Cold water immersion or cooling vests worn in warm‑up areas may also be used to reduce core temperature. During breaks or half‑time, placing cold, wet towels on the neck and head or using misting fans can provide relief. Hydration can contribute to cooling; carrying a bottle of chilled carbohydrate‑electrolyte beverage or water and taking frequent sips helps maintain fluid balance and lowers body temperature. Ice slurry or very cold beverages are more effective than room‑temperature drinks in extreme heat but may not be necessary in cooler conditions. Athletes should experiment in training to determine which methods are comfortable and avoid over‑cooling, which can cause vasoconstriction and shivering.

Keeping body temperature in check helps athletes perform longer and safer in hot conditions. Cooling strategies such as ice slurry ingestion, cold water immersion, cooling vests and cold drinks complement hydration and electrolyte intake, reduce thermal strain and improve endurance. Choosing methods suited to the environment and personal tolerance is key.

Related Terms: Carbohydrate–electrolyte beverage, Personalized hydration, Scheduled drinking, Salt capsules, Drink to thirst