Ways to Beat the Heat in a Race

Today is a Hot Day. The temperature many of your will experience will exceed 100 degrees in the shade and begs the question... how do I beat the heat? With that in mind, I'd like to submit some tips that I provide my students during a race to help them perform when it is really hot out. Although I coach running, I've kind of adapted these to more generalized environments (like our current Blast Furnace Heat wave across North America) Please feel free to submit anything you think I've missed. I hope this helps someone.

Hydration: On the hot days, you want to make sure that you are drinking enough water. However, if you know that the weather is going to be warmer than usual that day, staying hydrated while exercising is even more important. The urine test is the best way to make sure. If your urine is clear or pale yellow, you are adequately hydrated. Please note that in extreme heat, people generally lose fluids faster than they can replace them (perspiration, respiration, urination)

Start the race (or any other exercise) well hydrated. Check your urine. If it is light yellow, like lemonade, you are drinking perfectly. If it is clear, you are drinking too much. If your urine looks like iced tea, you are not drinking enough! Generally speaking too much is better than too little.

Protect yourself from the sun. Shade is best. Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.

Dress Appropriately: Wear synthetic fabrics that wick moisture away from the skin. Fabrics labeled Dryfit, CoolMax etc will help you stay cool. Unlike cotton, synthetics wick moisture from your skin so that cooling evaporation can occur. Synthetics also decrease chafing and don’t cling and cause a chill. Look for loose fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool. Dress lightly. Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun's light and heat. Light colors reflect the sun from your skin.

Re-evaluate your goals: Take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don't try to beat the heat. The same applies to every day life. Ask yourself if you really need to be performing this activity now... or if you can come back and do it late evening or early morning when its not as hot out.

Items to help you beat the heat:

Water Bottle - Cool water is a great way to lower your core temperature

Portable Mister - Helps by using evaporative cooling to keep you refreshed.

Ice Gel Packs - Can lower your temperature quickly (sports trainer trick -> Place ice packs under the arm pits and in the groin of someone who is overheating to lower their core temperature more quickly)

Sponge & Water: Some races will also give you a sponge at water stops to wet and then carry with you to keep yourself cool. I like to put one under my hat while racing... it helps keep me cool as the water drips down.

Exercise within your capability and according to the conditions: One Hundred degrees is not the weather to go for a personal best. Over Exertion is the greatest cause of heat related illness.

Medical help: If you or someone you know starts to feel disoriented, lightheaded, nauseous or vomiting, have chills, feel overly warm or just “not right,” remove them to a cooler environment and seek medical help.

Increase your water consumption relative to the temperature and your exertion levels. Sport drinks also help to keep you hydrated but should be used in moderation.

Apply iced towels or ice bags behind your neck at the finish to help you feel cooler faster.