The following are cool tips for hot days that was distributed at the Steamboat Classic race from the American Red Cross:
Try running early in the morning or later in the day
Drink like crazy- at least 8 ounces of water each hours
Acclimate with care. do this in a safe and gradual manner - limit or shorten speed sessions, keep midday runs to less than 30 minutes. You can go longeron cool monrnings or evenings. Within 2 weeks you should be fully acclimated
Go light and loose -wear light-colored, loose fitting clothing
Design a route that includes frequent water stops or use a water belt
Decrease your speed
Lower your expectations - you won't be able to run as fast as you would on a cool day
Watch what you drink - caffeine and alcohol are diuretics, puts you at a great risk for dehydration
eat meals/snacks high in water content - fruits and vegetables, After exercise, drink more than the amount of fluid that quenches thirst by continuing to drink over the next 2 hours
Any other tips?
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