How to improve your performance in hot weather? Benefits, evidence, and use of ice slushies in endurance sports
When the heat arrives, endurance athletes know that maintaining performance becomes a greater challenge. The increase in body temperature accelerates fatigue, decreases performance, and can compromise health. However, strategies such as pre-cooling with ice slush, also known as ice-slurry , have proven 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 slurry ?
It's a very cold drink (0-1 °C), made from crushed ice and a liquid, like a Fante sports drink or an energy gel. Although commonly seen at fairs or cinemas, its use has gained traction in high-performance sports, especially in extreme weather events such as the Tokyo Olympics or the Tour de France.
Physiological benefits of ice pre-cooling
Ice slurry lowers body temperature more quickly than a conventional cold drink. This is due to the high energy demand the body has to expend to melt the ice, generating a powerful internal cooling effect. This reduction in core temperature (of up to 0.5 °C) helps to:
Increase the time until exhaustion.
Improve performance in extreme heat conditions.
Feeling fresher and with a 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 like running or cycling. Even in intermittent exercise, the improvement is evident. The key is delaying the point at which the body reaches a critical temperature where fatigue sets in.
On the other hand, research such as that by 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 slushies
Pre-exercise (pre-cool-down) : Ideal for runners. Drink the slushie about 15-20 minutes before starting to lower your body temperature without affecting sweating.
During exercise : Especially recommended for cyclists, as the airflow during pedaling helps to prevent the reduction in sweating from having a negative impact.
Real-life practice: turn your Fante energy gels into slushies
A simple and effective way to implement this strategy is to partially freeze 60g Fante gels . Here's a suggested protocol:
- Put the gel in the freezer 1 to 1.5 hours before your training or competition.
- Consume it in a semi-frozen state for an immediate refreshing effect.
- For runners: take it before exercise.
- For cyclists: take it out of the refrigerator as late as possible and try to carry it in a thermal bottle so that it lasts as long as possible.
This way, you take advantage not only of the carbohydrate content, but also of the cooling effect of the slushie.
Conclusion
Ice slushies aren't just a fad or a refreshing drink. In endurance sports, they can make all the difference when temperatures rise. Lowering core temperature improves performance, delays fatigue, and optimizes perceived exertion. And if you can also combine them with products like Fante gels , you have a winning, effective, and easy-to-implement strategy.
Literature
- Racinais S, et al. (2015). Recommendations for training and competing in the heat. Sports Medicine .
- Burdon CA, et al. (2013). Effect of ice slurry ingestion on thermoregulation and endurance performance. Int J Sport Nutr Exerc Metab .
- Hailes WS, et al. (2016). Thermoregulation during prolonged exercise in the heat. Wilderness Environ Med .
- Morris NB, et al. (2016). Ice slurry ingestion reduces net heat loss during exercise in the heat. Med Sci Sports Exerc .
- Tan PMS & Lee JKW. (2015). Role of fluid temperature and form in endurance performance in the heat. Scand J Med Sci Sports .
