Extreme Heat Survival Guide: The Athlete
The Surface Affects Heat Risk
Open-air stadiums can literally become heat ovens, especially during midday games. Temperatures can easily reach 85°F to 100°F (29°C to 38°C) or higher during summer months, particularly in regions with high humidity. The heat can be exacerbated by direct sunlight, particularly if seating is exposed.
Depending on the surface such as turf or asphalt, on hot days surface temperatures can superheat the air near the ground, track, court or field and temperatures can be 30°F to 70°F higher than the air higher above. When the surface temperature reaches and rises above 115°F (46°C), it is considered extremely risky for athletes, as contact with the surface can lead to skin burns and melt shoes.
- Concrete: 120°F to150°F (49°C to 66°C)
- Turf: 120°F to 180°F (49°C to 82°C)
- Asphalt: 140°F to190°F (49°C to 66°C)
- Natural grass 70°F to 90°F (21°C to 32°C)
Checking WBGT Index and UV Index
Temperatures in 80°F's are high enough to result in a Heat Index value of 90°F and cause heat stroke and death. Wet Bulb Globe Temperature (WBGT) Index and Ultraviolet Index are great indicators for getting clues as to what environment our bodies will have to overcome. Elevated core body temperatures are a result of many factors: surrounding air temperatures; relative humidity; air speed; radiant heat the surroundings; ground surface; direct sun ultraviolet rays; the heat reservoir of the enclosed space; physical exertion; clothing; and protective wear.
The real temperature that is of greatest importance is the temperature of the body's core. How we perform in extreme heat depends on our body's limits and how we mitigate the challenge of overheating to keep our body core at temperatures between 97°F (36.1°C) and 99°F (37.2°C).
Strategies Pro Athletes Use to Stay Cool
For professional athletes, peak performance is everything. But when extreme heat enters the equation, even the most elite competitors face serious risks. Dehydration, heat exhaustion, and heat stroke can sideline even the toughest athletes, impacting their careers and well-being. The ability to stay cool isn’t just about comfort — it’s about safety, endurance, and performance.
Even slight increases in core temperature can result in slower reaction times, impair decision-making, and reduced muscle function. Professional athletes rely on a variety of strategies to manage body temperature in extreme heat conditions. These methods include hydration, pre-cooling, clothing choices, and advanced cooling technologies.
1. Hydration and Electrolyte Balance
Athletes don’t just drink water; they follow precise hydration protocols that supports muscle and nerve function or electrolytes - minerals that carry electric charge to replace lost sodium, potassium, magnesium, calcium, chloride, phosphate, and bicarbonate. Sports drinks, coconut water, and specialized hydration tablets help maintain fluid balance. Drink 16-20 oz. of water 1-2 hours before activity. Every 20 minutes, sip 8-10 ounces of water or electrolyte drinks.
2. Pre-Cooling Techniques
If body has been in above normal heat conditions for an extended time, cooling the body before intense activity can help delay overheating. Some common pre-cooling strategies include: 1) Cold water immersion: Soaking in ice baths before competition; 2) Targeted Zone Cold Zone Therapy: Worn before warm-ups, practice and game play to lower core temperature. See our Krazy Kool TechnologyTM Cold Cores.
3. Clothing and Gear Adjustments
Wearing moisture-wicking, breathable fabrics helps sweat evaporate more efficiently. Some sportswear brands incorporate cooling technology into their apparel to enhance airflow and reduce heat absorption.
4. Gradual Heat Adaptation (Acclimatization)
A. Buddy up, don't be alone. Stay in contact with someone to monitor you periodically.
B. Start with short outdoor sessions during cooler times of the day (20-30 min) increase by 5-10 minutes each session, gradually switch to the heat.
C. Gradually increase intensity and duration over 1-2 weeks.
D. Monitor, measure and look for warning signs of exertion limits. Heavy sweating, fatigue, cramps, nausea - find shade, lay down, hydrate, call a buddy and apply cold therapy. If the symptoms progress further to nausea, vomiting, dizziness, loss of muscle control, call a medical emergency.
E. Train at the hottest part of the day only after adaptation.
5. Game-Time Cooling Interventions
Football: Wear Krazy Kool TechnologyTM cold therapy during practice and games.
Soccer: Hydrate frequently and use Krazy Kool TechnologyTM cold therapy during breaks and halftime.
Tennis: Use Krazy Kool TechnologyTM cold therapy between sets.
Track & Field: Sprinters and distance runners use Krazy Kool TechnologyTM cold therapy for pre-game, warming up on the track followed by post-race ice baths.
Cyclists: Wear Krazy Kool TechnologyTM System on their necks during races.
During games, many athletes use sideline cooling stations with ice packs, fans, and misting systems. Soccer players, football athletes, and even marathon runners often have access to cooling solutions during breaks to maintain performance levels. Find out more about Krazy Krazy Kool TechnologyTM Cold Cores.
6. Post Game Cooling and Recovery
Cool down gradually instead of stopping abruptly.
Replenish fluids with electrolytes & eat a light snack.
Cold Therapy following the game, then cold shower or monitored ice bath.
The Role of Cold Ice Therapy in Performance and Recovery
Krazy Kool TechnologyTM Cold Cores are a game-changer in heat management for athletes. Unlike traditional ice packs, our advanced cooling solutions are designed to provide all day long-lasting relief, reducing heat stress and enhancing recovery by targeting the core body heat zones. Here’s why turning to Krazy Kool TechnologyTM cold therapy will change your game:
1. Rapid Cooling for Performance Maintenance
When body temperature spikes, athletes need immediate relief. Our Krazy Kool TechnologyTM cold therapy products are designed and engineered with revolutionary technology and materials, including proprietary cutting-edge cold technology to provide fast-acting temperature reduction. See Our Science of Kool page for more details.
2. Heat Stress Prevention
Using Krazy Kool TechnologyTM cold therapy before, during, and after activity helps regulate body temperature. This reduces the risk of heat-related illness and improves endurance during competition. See Krazy Kool TechnologyTM Systems.
3. Recovery Acceleration
Intense heat not only affects performance but also increases post-workout fatigue. Krazy Kool TechnologyTM Cold Core therapy helps you cool down safely and reduce muscle inflammation, allowing athletes to recover faster and get back to training. See our Krazy Kool TechnologyTM Systems.
4. Portable and On-the-Go Cooling Solutions
Our innovative everywhere, wearable Krazy Kool TechnologyTM System and cold therapy gear allow athletes to carry their cooling systems wherever they go. Whether on the sidelines, in the locker room, or traveling to events, our products ensure continuous temperature management.
