Regulate body temperature

Regulating body temperature involves three main compartments: the core, the periphery (arms and legs), and specific areas like the face, palms, and soles of the feet. These areas are particularly effective at managing heat transfer, making them crucial for performance and recovery during exercise 1.

Cooling strategies post-exercise enhance recovery, while substances that raise body temperature can impede it. Alcohol, for example, can cause vasodilation leading to a drop in body temperature, which might benefit recovery if used cautiously. Conversely, pre-workout drinks and caffeine raise body temperature and can limit performance by reducing the amount of exercise you can do 2.

The brain regulates body temperature, akin to a thermostat, directing whether to heat up or cool down. For instance, cold exposure triggers adrenaline and vasoconstriction, preserving core heat, while heat exposure leads to vasodilation and sweating to release warmth 3. Warming activities (like saunas) can aid sleep by eventually cooling the core body temperature post-exposure, a mechanism also seen with cold plunges when moderated 4.