Body temperature can significantly impact athletic performance and recovery. “Warming up” at the start of a workout can enhance performance and reduce risk of injury. However, if core body temperature climbs too high, it can disrupt the cellular mechanisms of muscle contraction and trigger the nervous system to amplify perceived effort — making exercises feel harder — and therefore reduce endurance to avoid further overheating.

Muscles require a specific temperature range to function optimally, and excessive heat can halt muscle contractions, reducing endurance and performance. Stanford professor and expert in temperature regulation, Dr. Craig Heller, discussed how a brief cold shower or bath before aerobic activity can increase dopamine and adrenaline and release excess heat, thereby delaying the onset of sweating and allowing for improved performance in endurance sports. However, avoid cold exposure immediately after strength and hypertrophy training to prevent interference with muscle growth adaptations.

Cooling glabrous skin surfaces (such as the palms, face or soles of the feet) during a strenuous workout can lower the body’s core temperature to reduce overheating and help increase endurance and strength capabilities. Even passing a cold object, such as a frozen soda can, between the hands can help reduce overall body temperature without the need for advanced equipment. Palmar cooling (cooling the palms of your hands or feet) can also decrease delayed onset muscle soreness (DOMS), enabling quicker recovery.