Heat and performance: what coaches and athletes need to know

Training or competing in the summer heat is more than just tough—it’s a real challenge for both body and mind. High temperatures can seriously affect athletic performance, and understanding these effects can make the difference between managing a session well and burning out too soon.

What Happens to the Body in the Heat

When it’s hot, the body sweats more to cool itself down. But with sweat, you lose water and essential minerals that muscles and the nervous system need to function. Without proper hydration, dehydration can lead to cramps, strength loss, slower reactions—and in extreme cases, heat stroke.

Your heart also works harder. More blood is sent to the skin to help cool the body, which means less blood is available for the working muscles. Even familiar workouts can feel more exhausting, and fatigue sets in faster.

What Happens to the Mind

Heat affects mental performance too. Athletes often report feeling more irritable, less focused, and mentally slower. Effort feels heavier than usual, which can hurt motivation and self-confidence—especially in competitive situations.

Stress management also becomes harder: staying calm, focused, and mentally sharp is more difficult when the brain is overheating and under pressure.

What You Can Do

To perform well in the heat, coaches and athletes should use clear, practical strategies:

• Heat acclimatization: Gradually get used to training in the heat by starting with lighter sessions and increasing the load over time.
• Stay hydrated: Drink before, during, and after training—don’t wait until you’re thirsty.
• Cooling strategies: Use cold towels, ice baths, or cooling vests during breaks or after sessions.
• Smart scheduling: Avoid the hottest hours of the day for intense training, if possible.
• Mental training: Prepare athletes to handle heat-related discomfort with breathing techniques, focus drills, and positive self-talk.

In Summary

Heat is a challenge that needs to be managed, not ignored. Coaches and athletes must work together to recognize signs of fatigue and take action to prevent performance drops or health risks. With the right mindset, preparation, and strategies, it’s possible to keep training and performing—even under the sun.