From impaired thermoregulation to reduced cognitive function, extreme heat can pose challenges beyond discomfort. In this blog, we will look at the impact of high heat on dehydration, muscle function, and cognitive performance. 

5 Ways High Heat Affects Your Performance & Recovery 

July 14, 2023

Here Are 5 Ways High & Dry Heat Is Affecting The Body That You May Not Be Aware Of.

Dry, high heat can quickly result in dehydration, which negatively affects athletic performance by impairing thermoregulation, decreasing blood volume, and reducing the body's ability to cool down efficiently. It also slows down muscle function and can lead to muscle cramps, fatigue, and diminished coordination. Increasing your salt, electrolyte, and water intake can counter these effects!

While I hope you are staying nice and cool this summer...

1. Dehydration

Exercising in these conditions raises the body's core temperature more rapidly and to higher levels compared to more moderate climates. This can strain the cardiovascular system, leading to reduced endurance, impaired cognitive function, and increased perceived exertion. Additionally, it places extra stress on muscles, making them more susceptible to fatigue and potential injury.

2. Elevated Core Body Temperature

The combination of high heat and dry climate can limit your exercise capacity by reducing your maximal oxygen uptake. The body's ability to utilize oxygen decreases in hot conditions, making it harder to sustain high-intensity efforts.

3. Decreased Exercise Capacity

The heat can also impede the body's natural ability to recover from intense exercise. When exposed to these conditions, increased sweating causes greater electrolyte imbalances and muscle protein breakdown, hindering muscle repair and regeneration. This can result in prolonged muscle soreness, delayed recovery, and a higher risk of overuse injuries.

4. Delayed Muscle Recovery

High heat can also impair cognitive function, affecting an athlete's decision-making, focus, and reaction time. Studies have shown that even moderate dehydration can lead to reduced cognitive performance.

5. Impaired Cognitive Function

The Takeaway...

During any extreme weather conditions, it's always crucial to make sure you're being mindful of your body and its needs. If you've been feeling some of these effects, make sure to be proactive about your health & wellness!

Massage encourages rehydration, reduces fluid retention/swelling, and enhances blood flow and oxygen delivery to fatigued muscles (just to name a few benefits).

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2. Elevated Core Body Temperature

3. Decreased Exercise Capacity

4. Delayed Muscle Recovery

5. Impaired Cognitive Function