Handling The Heat: Tips for hot weather racing and training.

Training and racing in Hotlanta, heat and humidity are a part of life. You learn to adapt or risk melting by mile marker one. For any athlete tackling a high temperature training session or signing up for a hot weather race, following are a few important tips for facing the heat:

· Adjust your expectations. Unless you’ve been training at similar temperatures you will not likely maintain the pace that you may have become accustom to at lower temperatures. Just as running up a hill demands greater effort, heat makes you work harder as well.

· Wear extremely lightweight, comfortable, light-colored clothing that can be doused with cold water to keep you cool. Well engineered performance wear will be constructed with moisture management properties and designed to prevent chaffing.

· Carry a water bottle. Hydration is critical. As temperatures increase, water loss via sweat will also increase. Having water close at hand is key to staying properly hydrated.

· Replenish your electrolytes. Water and sweat can flush your system of important electrolytes. Carrying non-energy electrolyte tablets can help replenish those electrolytes should you not have access to or be able to tolerate sweet sports drinks.

· Cover your head. A lightweight, well ventilated cap provides protection from the sun, a shade for your eyes and a means for keeping your head and thereby your whole body cooler. A cap can be filled with a bit of ice or doused with a cup of cold water to keep you cool from one aid station to the next.

Training and racing in hot weather can be a grueling and at times dangerous experience. However with the right equipment and by taking the necessary precautions, you can beat the heat.