Freeze! Turning your sports drink into a slushy can boost your exercise endurance by 10 percent, according to new Australian research,
In a small study, 10 men pedaled on a bike for 90 minutes at 62 percent of their VO2 max and consumed a sports drink either as a slushy or at a neutral temperature. The results: Guys who slurped the slushy pedaled faster and reported a lower rate of perceived exertion.
The icy beverage works by absorbing heat from your stomach, allowing it to dissipate during exercise, says Alan Aragon, M.S., Men’s Health nutrition advisor. Why that’s important: Elevations in body temperature during exercise can affect cognitive ability and motivation, and even increase central fatigue—all of which can lead to impairments in exercise performance, Aragon says.
The scientists believe ice in the mouth also has a beneficial sensory effect, potentially distracting from a workout’s intensity. In the study, some men used the slushy as you would a mouthwash—i.e. they didn’t swallow it—and still reported lower perceived exertion.
While study subjects consumed about a cup of slushy every 15 minutes, Aragon says you can even take in a bit less. Five to 10 ounces every 15 to 20 minutes is a good guideline, depending on your intensity and environment (and if it’s extra hot outside). Don’t have time to throw your Gatorade in the freezer? Other research has found similar, temperature-regulating benefits from freezing cold (but not frozen) beverages.
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