Tips for managing the heat
Dehydration, heat exhaustion, and heat stroke are dangerous conditions and can occur quickly when it’s hotter than usual. With this in mind, it’s important to make some adjustments when you’re dealing with excessive heat and trying to run/workout outside.
Slow down/dial things back.
Once the mercury creeps above about 65, you’re working harder to do everything this includes running and working out.
With this in mind, SLOW DOWN and/or dial back your level of effort. An excessively HOT day is not the time to swing for the fences and run as hard as you can. In fact, we’d recommend the exact opposite.
Hydrate well before/during/after.
Make sure your urine is ‘clear and copious’ when you head out for a run/race. Bring water with you via a water bottle/vest and throw back fluids every 30 mins (or more frequently).
We’d also recommend taking in electrolytes as well! There are MANY hydration products out there from various brands that provide electrolytes.
Adjust your wardrobe.
Wear as little clothing/layers as possible on days when there is excessive heat. Wear WHITE/LIGHT colored clothing. Avoid DARK/BLACK clothing that might absorb heat, & wear technical fabrics that can help wick away moisture.
Seek out shade at every opportunity.
If you’re running on the trails, it might be a bit easier to find shade. If you’re running on the road, you might be a bit more exposed to direct sunlight. In any scenario, seek shade at any/every opportunity.
Swap your hat for a visor/headband.
If you wear hats on the regular, consider swapping out for a visor or headband as hats have a tendency to trap heat. You can also seek out a technical, heavily perforated hat if visors/headbands aren’t your thing. Don’t forget to wear sunscreen as well!
Wear a frozen bandana on your neck.
Take a bandana, soak it in water, and place it in the freezer the night before your run. Before you head out for your run (in excessive heat), wrap this bandana loosely around your neck. This can help you stay cold.
If you want updated weather for race day, click the link below…..