How to improve your performance in hot weather? Benefits, evidence, and use of ice slush in endurance sports

When the warmer weather hits, endurance athletes know that maintaining performance becomes a greater challenge. Rising body temperature accelerates fatigue, diminishes performance, and can compromise health. However, strategies such as pre-cooling with ice slurry have been shown to be effective in combating these effects. Below, we explore the benefits, the scientific evidence, and a practical way to apply it with Fante energy gels.

What is ice slush or ice slurry ?

It's a very cold beverage (0-1°C) made from crushed ice and a liquid, similar to a Fanté sports drink or energy gel. Although it's most commonly seen at fairs or movie theaters, its use has gained ground in high-performance sports, especially in extreme climate events like the Tokyo Olympics or the Tour de France.

Physiological benefits of ice pre-cooling

Ice slurry reduces body temperature more quickly than a conventional cold drink. This is due to the high energy demand the body has to melt the ice, which generates a powerful internal cooling effect. This reduction in core temperature (of up to 0.5°C) helps:

Increase time to exhaustion.

Improve performance in extreme heat conditions.

Feel fresher and with better perception of effort.

Scientific evidence

Studies such as those by Burdon et al. (2013) and Morris et al. (2016) show that consuming ice slurry before exercise significantly improves performance in endurance sports such as running or cycling. Even with intermittent exercise, the improvement is evident. The key is to delay the moment when the body reaches a critical temperature where fatigue sets in.

On the other hand, research such as that of Tan and Lee (2015) warns that excessive consumption could reduce sweating, which is essential for regulating temperature in some contexts. Therefore, its use should be adapted to the type of sport and environmental conditions.

When and how to use ice slush

Before exercise (pre-cooling) : Ideal for runners. Drink the slush about 15-20 minutes before the start to lower your body temperature without affecting sweating.

During exercise : Especially recommended for cyclists, as the airflow during pedaling helps to ensure that the reduction in sweating does not have a negative effect.

Real-life practice: Turn your Fante energy gels into slushies

A simple and effective way to implement this strategy is to partially freeze 60g of Fante gels . Here's a suggested protocol:

1. Place the gel in the freezer 1 to 1.5 hours before your workout or competition.
2. Consume it semi-frozen for an immediate refreshing effect.
3. For runners: take before exercise.
4. For cyclists: take it out of the fridge as late as possible and try to carry it in a thermal bottle so it lasts as long as possible.

This way, you benefit not only from the carbohydrate content, but also from the cooling effect of the slush.

Conclusion

Ice slush isn't just a fad or a refreshing drink. In endurance sports, it can make all the difference when temperatures rise. Reducing core temperature improves performance, delays fatigue, and optimizes the sensation of exertion. And if you can also combine it with products like Fante gels , you have a winning, effective, and very easy-to-implement strategy.

Literature

1. Racinais S, et al. (2015). Recommendations for training and competing in the heat. Sports Medicine .
2. Burdon CA, et al. (2013). Effect of ice slurry ingestion on thermoregulation and endurance performance. Int J Sport Nutr Exerc Metab .
3. Hailes WS, et al. (2016). Thermoregulation during prolonged exercise in the heat. Wilderness Environ Med .
4. Morris NB, et al. (2016). Ice slurry ingestion reduces net heat loss during exercise in the heat. Med Sci Sports Exerc .
5. Tan PMS & Lee JKW. (2015). Role of fluid temperature and form in endurance performance in the heat. Scand J Med Sci Sports .