Beat the Heat: The Science-Backed Cooling Strategies

Training or racing in hot conditions can crush performance, spike exertion and drain your energy long before the finish line. But new research shows that the right cooling strategies from head and neck cooling to full-body vests can transform how you feel and perform in the heat.

Whether you’re a runner, triathlete, cyclist, or coach looking for an edge, this guide breaks down what actually works, what’s overhyped and how to cool smarter so you can train harder, race stronger, and stay safer in extreme conditions.

Why Cooling Matters for Athletes in Heat
Head / Face / Neck Cooling: What Works, and What’s Likely
Whole-Body or Vest Cooling: When Greater Cooling Load Pays Off
Practical Implications for Endurance Athletes & Coaches
Where Evidence Is Weak or Lacking - What We Don’t Yet Know
Conclusion: Cooling as a Tool - Not a Magic Bullet

Why Cooling Matters for Athletes in Heat

Training or competing in the heat increases core and skin temperatures¹.
This can raise perceived exertion and discomfort, and may reduce performance, partly through altered carbohydrate utilization¹.
The body uses roughly 20-25% more glycogen in hot conditions, increasing metabolic strain¹.
Cooling strategies before, during, or after exercise help reduce thermal strain and improve comfort.
Head, face, neck, or portable whole-body cooling is more practical in the field than full-body lab systems².

Head / Face / Neck Cooling: What Works, & What’s Likely

Cooling the head, face, or neck with technology such as PURPOSE Glacier Hat OR Omius Cooling Headband 20pc reliably enhances thermal sensation and comfort during exercise in heat².
Cooling the head, face, or neck lowers skin temperature at those sites, making athletes feel cooler, but it has little effect on core temperature or heart rate².
Endurance performance outcomes are variable, some studies show small improvements in 5‑km runs with head cooling or pre-cooling while others show no effect³,⁴.
No single method works best. Ice packs, phase-change caps, water-perfused devices, and cold air all work similarly. The choice depends on convenience and personal preference.

Takeaway → Head/neck/face cooling is likely to improve perceived comfort and may yield small performance gains for short- to mid-distance runs in heat, but effects are influenced by environment, individual response and application.

Whole-Body or Vest Cooling: When Greater Cooling Load Pays Off

Large-area cooling is effective → Covering more of the body (e.g cooling vests) reduces thermal strain more than isolated head/neck cooling.
Wearing a cooling vest in warm-up helps control core temperature and heart rate, setting up a cooler start⁵.
In a 5‑km run study, runners using a cooling vest during warm-up ran around 13 seconds faster than those without⁵.
Large-area cooling also enhances thermal sensation, making exercise feel easier in hot conditions⁵.

Practical Implications for Endurance Athletes & Coaches

Test cooling in training first → Try head/neck cooling, ice vests, pre- and per-cooling, as responses vary².
Short/mid-distance events → Head cooling (ice cap, wet/ice headwear) can improve comfort and pacing.
Longer/hot events → Combine head/neck with large-area cooling (e.g. vest) for better thermal relief, considering logistics.
Perceived comfort caution → Feeling cooler doesn’t always lower core temperature. Monitor hydration, pacing and heat symptoms.
Simulate race conditions → Practice cooling in similar temperature, humidity and duration to gauge effectiveness.

Where Evidence Is Weak or Lacking - What We Don’t Yet Know

Most studies are short-duration (<5 km) and lab-based. Limited data for ultra-endurance, multi-hour runs, or real-world outdoor conditions².
Participant bias → Majority male ( around 87%). Extrapolation to females is uncertain.
No single best method → Ice cap, water-perfused, phase-change, or vest all work similarly. Responses vary individually and by environment.
Cooling may mask heat strain → Risk of heat illness still possible, particularly in humid or ultra conditions.

Conclusion: Cooling as a Tool - Not a Magic Bullet

Cooling reliably improves thermal comfort, sensation, and local skin temperature; modest performance gains are possible (especially 5-10 km in heat).
Effectiveness depends on environment, timing, method and individual physiology.
Use cooling as a comfort and perceptual aid, but continue core heat management: hydration, acclimation, pacing, clothing and monitoring.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

Mougin L, Macrae HZ, Taylor L, et al. The effect of heat stress and dehydration on carbohydrate use during endurance exercise: A systematic review and meta-analysis. Sports Med. 2025;55:2825–2847. doi:10.1007/s40279-025-02294-3
Stevens CJ, Borg D, Brade C, Carter S, Filingeri D, Lee J, Lim L, Mündel T, Taylor L, Tyler CJ. Head, Face, and Neck Cooling for Performance: A Systematic Review and Meta‑Analysis. Int J Sports Physiol Perform. 2025;20(6):743‑763.
Spannagl BJ, Willems MET, West AT. Effects of a Head-Cooling Cap on 5‑Km Running Performance in the Heat. Int J Exerc Sci. 2023;16(6):193–204.
Coelho LGM, Ferreira-Júnior JB, Williams TB, Maia-Lima A, Borba DA, Silva CD, Coelho DB, Barros CLM, Prado LS, Silami-Garcia E. Head pre-cooling improves 5-km time-trial performance in male amateur runners in the heat. Scand J Med Sci Sports. 2021 Sep;31(9):1753-1763. doi: 10.1111/sms.13985. Epub 2021 May 22. PMID: 33960538.
Stocks J, Taylor N, Tipton M, Green S, Dennis R, Birch K. Cooling vest worn during active warm-up improves 5‑km run performance in the heat. (2004)

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.