Hot Hot Hot...

A few tips about running, training or doing any exercise in the heat of the summer.  If you're doing all of your training during cooler early morning hours or indoors in the gym, you'll need to gradually get used to training in the heat of the day when you'll be competing. Acclimatization is an important way to train your body to work efficiently in the heat. Normally it takes 9-14 days to acclimate, but it takes less time for conditioned athletes, and changes occur in just a few days. 

Get plenty of sleep before racing, avoid alcohol for at least 24 hours, stay hydrated and eat well. You can try staying cool by soaking a hat or bandanna in water, then put it in the freezer to wear while training (you can wear the bandanna on your head or around your neck). You can also put ice cubes under your hat or wrap them in your bandanna and wear them as they melt. Mainly, just take it easy and don't expect to get your best time. But know the warning signs of heat stress before you get out there to prepare yourself. These are: muscle cramps, thirst, profuse sweating, fatigue, headache, and weakness. Take a break and stop at the emergency stations along the course if you start feeling this way.