Why Slushies Are the Best Performance Hack for Heat Resistance – Triathlete

You’ve probably noticed that your summer training and races are increasingly taking place in what looks like an outdoor sauna. But training in the heat presents many challenges that can impair performance and fitness gains. Exercising in hot conditions not only increases discomfort; It changes how the body manages fluids, regulates core temperature, and tolerates fueling. We know that heat-induced hyperthermia, that is, abnormally high body temperature, can limit endurance performance.

while Thermal acclimation Perhaps the best strategy for improving performance in a hot environment, there is one hydration strategy you can use to help reduce the impact of outdoor sizzling on how fast and when you can go. The game plan is to exploit the powers of the mighty Slash.

Yes, the same type of drink you loved getting from 7-Eleven as a kid might be the secret weapon for continuing to perform like a champ when the blazing sun won’t let up. Here’s how a frozen drink can help athletes beat the heat.

What science says about slushies and exercise

A Study 2025 Published in the magazine Medicine and science in sports and exercise Offer healthy males the same amounts of ice slurry or a warmer beverage (7.5 grams per kilogram of body weight) 30 minutes before completing a moderately intense bout of cycling in the heat (ambient temperature 95°F).

Scientists discovered that the temperatures of the esophagus, rectum, and digestive system were lower in study participants when they drank the icy drink. Furthermore, hyperventilation (deep, rapid breathing) was less, and cerebral blood flow was higher in the cold drink trial. As a general trend, cyclists were able to ride longer before fatigue set in when they drank an ice-cold drink before jumping in the saddle.

Other research It suggests that consuming relatively low amounts (450 grams) of icy clay during a short break from high-intensity intermittent exercise in the heat can reduce body temperature and improve peak power, thus providing a hydration strategy for improving endurance exercise performance in steamy conditions.

there certificate Ingestion of ice slurry during rest times appears to be an effective cooling strategy to reduce the rise in core body temperature in the second half of exercise, and leads to improved ability to perform repeated sprints in the heat.

As an aid to recovery, study in Journal of Thermal Biology showed that consuming an ice drink after endurance exercise in hot conditions can encourage better recovery of body and skin temperature.

So it seems that drinking a hot slushie before, during and after exercise, made with plain ice, crushed ice or sports drinks, can have a positive impact on health. Beneficial effect On thermoregulation and exercise performance.

Why slush is so rad for hot weather workouts

Lower body temperature may help reduce Noticeable effort. Feeling cold makes exercise feel easier so you can perform better. Also, voluntary intake of cold liquids is often greater than intake of unappetizing warm sugary liquids in a bottle, resulting in better maintenance of hydration.

If your frozen drink contains some simple carbohydrates from a sports drink or fruit juice, this may provide an additional source of energy to get you to the finish line. A little salt in the drink also encourages water retention and can help compensate for the sodium loss that occurs when you sweat a lot.

But we don’t yet know how much of an endurance boost you can expect, and whether cold drinks can significantly reduce the risk of heat illness that can occur when exercising in sauna-like conditions. And also some people You may experience gastrointestinal effects In response to drinking iced beverages before and during exercise, which may eliminate any potential performance benefit. It is therefore important to test this drinking protocol during training to gauge tolerance.

Pre-workout protocol

There are two protocols you can try to make iced drinks part of your hot-weather refueling strategy.

About 30 minutes before heading out for a hot workout, try drinking two cups of iced beverage, like the homemade slushie below. (To reduce brain freeze, don’t chew these items too quickly.)

Moreover, you can try drinking iced drinks while training and competing in hot weather. This may mean making these drinks available to you at aid stations if you are allowed to store them in insulated containers at these locations. It is also possible to travel with them on bike if you want to bring an insulated water bottle e.g Bevo That will keep cold liquids cool.

Recipe: Homemade pre-workout smoothies to keep you refreshed

Melted mango

With a quick spin of the blender, this thirst-quenching slushie is packed with tropical flavor and is a great way to hydrate and cool down before braving the heat. Much better than what comes out of a gas station slushie machine.

• 1 cup water or coconut water
• 1/2 cup frozen mango cubes
• 2 teaspoons fresh lemon juice
• 1 teaspoon honey
• 1/8 teaspoon salt

Combine all ingredients in a blender bowl and process to a melty consistency. Do not over process to a completely smooth liquid.

Melted athlete

This is a way to make your sports drink work more effectively for you. If you want to use it during your workout session, make sure to pour it into an insulated bottle. Most sports drinks contain some sodium, so there’s no need to add extra salt. However, if you are going to be sweating a lot because it is very hot outside, you can benefit by mixing in a pinch of salt.

• 1 1/2 cup sports drink
• 1 cup ice cubes

Combine ingredients in a blender bowl and process to a melty consistency.