Hydration is the most crucial thing to be conscious of whilst running in the heat, and you should be conscious to start drinking more water the day before you race as well as consuming plenty along the way. Don’t wait until you feel thirsty, and remember that as you sweat, your body loses minerals as well as water, so make up for lost electrolytes with energy drinks or gels.
In the next couple of days, try to increase your intake of water-heavy fruits and veggies, such as cucumber, melon and berries, to top up your hydration levels even further and avoid dehydrating substances such as alcohol and caffeine. If you’re used to drinking a coffee to perk you up before racing, then consider halving the amount you consume.
If you’ve set your heart on wearing your favourite, super thick lululemon leggings on Sunday, then you might want to want to reconsider your wardrobe choices. If you’re really starting to struggle during the race, stop by your nearest water station and take one cup to drink and one cup to pour over your head. You could even chill a bandanna to wrap around your neck during the run.
Spending 3-5 hours running in the sun is a sure-fire way to end up lobster pink with a side of sunstroke. Lather up in a highly protective sun cream to make sure you’re not getting burnt, which will affect your skin’s ability to sweat, which is crucial for cooling you down. And don’t forget about your eyes! Take sunglasses to prevent headaches or issues with your vision from the intense sun.
Change Your PaceAt the end of the day, if you’re not used to running in the heat, then you’re going to have to accept that the race will be more difficult than you first anticipated. Drop your ego and slow your pace to adjust to the heat and focus on getting to the finish line over the time it