Optimizing cognitive performance in the heat

HPRC has previously ofered suggestions for how to ward off the effects of Seasonal Affective Disorder (SAD) during the winter months. So we’re happy now that we’re into the sizzling summer months with plenty of sun, right? Well, not so fast. Keep in mind that everyone is different, and people can have different reactions to the heat.

Whether it’s training in the heat at places like Fort Lejuene or facing combat in Iraq, there are some—including Warfighters and other elite athletes, but particularly those who aren’t acclimatized to hot conditions —who feel the effects of heat on their mood and performance. People tend to display irritability, hostility, and frustration when it’s extremely hot. It isn’t clear to what degree environment affects mood, but evidence does suggest that there is an effect.

The consequences of being in extreme-heat conditions also extend to how we interact with others. Patience wears thin, tempers can flare, and miscommunication may result, leading to friction among individuals. According to research, aggression can occur especially in crowded, hot environments as the result of three crowd-related factors: putting one in a hostile mood, making it easier to think of hostile acts, and providing the physiological arousal that can push one over the edge.

In extremely hot and humid conditions, cognitive performance also suffers. Common symptoms include poor concentration and difficulty sleeping. Irrational behavior or confusion may indicate early signs of heat illness.

Safeguard your mental and physical state, starting with these tips to beat the heat:

1. Stay hydrated. When you are active in the heat, dehydration can accelerate impaired cognitive performance and mood. Make sure you’re hydrated by paying attention to the color of your urine; it should be the color of straw or lemonade. The darker it is, the more dehydrated you are. (Note, however, that certain medications and vitamins also can darken urine color.) Throughout the day, remember to take sips of water as often as you can to prevent dehydration.
2. Be aware of your changing mood, and monitor your behavior. Ask yourself if you are acting rationally or if you are more annoyed than usual. If so, take a quick break. Also, observe the behavior of others to see if they may have early signs of heat illness. For more information on recognizing signs and preventing and treating heat illness, visit this web page by the University of Connecticut’s Korey Stringer Institute, which specializes in athlete injury prevention.
3. Take a break in the shade. If you feel yourself becoming hostile, walk to a shaded spot and take a moment to assess the problem while cooling off.

For even more information on beating the heat, visit HPRC’s resources on Environmental Heat.