Running in the heat? Here's some top tips to help you maximise your performance

It looks like summer may have arrived at last. As temperatures rise, our bodies face unique challenges during exercise. You may notice decreased performance, increased sweating, and difficulty maintaining your usual pace. This is due to two primary physiological responses:

Reactive thermoregulation: Performance declines when body temperature reaches a critical point.

Anticipatory thermoregulation: The body adopts a pacing strategy to prevent reaching that critical temperature.

The key to maintaining performance lies in delaying the onset of that critical temperature threshold. So, how can we keep cool while exercising in warmer weather? Here are some strategies to help you stay cool and maintain optimal performance during the summer:

Hydration - proper hydration is the cornerstone of heat management during exercise. As your body's cooling mechanism relies heavily on sweat evaporation, even slight dehydration can impair cardiovascular function and muscle blood flow. Start your workout well-hydrated and drink as needed throughout your session. For longer workouts, consider adding electrolytes and a small amount of carbohydrates to your water to enhance fluid absorption.

Pre-cooling - cooling before a run aims to reduce your core body temperature. The idea is to give you more of a heat sink before an increasing core body temperature begins to affect your performance. Techniques like cool water immersion, using cooling fans, or drinking something ice-cold before your run can be effective. Try sipping an iced coffee 45 minutes before your run. If coffee isn't your thing, make an ice slurry with your favourite drink. Blend it with crushed ice or pre-freeze it for an hour. Even placing your hands in cold water (up to 2 cm above the wrist) for 15 minutes can help.

Cooling during exercise - to help maintain a lower core temperature while running, consider drinking cold fluids or ice slurries. Additionally, cooling your neck and face can provide relief. If it’s particularly humid, sweat won’t evaporate as efficiently and so pouring water over your head and body can be an effective way to alleviate heat stress

Choose shaded routes - this might sound obvious but opt for routes with plenty of shade to avoid direct sunlight. If it's too hot outside, consider running on a treadmill if you have access to an air conditioned gym.

Wear appropriate clothing - light, moisture wicking loose clothing and a hat can help keep you cool.

Timing - run early in the morning or late in the evening to avoid the peak heat of the day. This might require some flexibility in your day-to-day scheduling.

Pace yourself - hot weather significantly alters your body's energy dynamics during exercise, causing a more rapid depletion of glycogen stores in your muscles and an increased rate of lactate accumulation. These factors may result in unexpected early onset fatigue. To counteract these effects, adopt a more conservative approach to your workouts. Begin each session at a slower pace than usual, gradually increasing intensity if you feel comfortable. It's worth noting that traditional heart rate-based training may be less reliable in hot weather. The heat naturally elevates your heart rate, even at lower levels of intensity, and so it might be better to rely on your perceived effort rather than adhering strictly to pre-determined heart rate zones.

Skip the cold shower - as the weather gets warmer, it can become increasingly difficult to sleep at night. Don't be tempted to have a cold shower before bed. As nice as it may sound, it's unlikely to drop your body temperature. It will make you feel cool to start with as blood flow to the skin is reduced. However, this effectively traps the warm blood at your core and so your body temperature may actually rise. Opt for a cooler or lukewarm shower instead. It will help lower your core body temperature more effectively than a cold shower by increasing blood circulation to the skin, aiding in heat dissipation and cooling you down more efficiently.

Remember, the heat can be a tough opponent. By implementing these strategies, you can better manage the challenges of exercising in hot weather and continue to work towards your fitness goals throughout the summer months.