Hasn't really mattered what time of day you have chosen to exercise lately, it's been hot and humid all day long. In fact, I heard yesterday was our 16th day over 90 degrees and it isn't even the middle of August yet. Training in the heat is the best way to get used to it. It allows your body to learn what it feels like to race when it's hot. It also helps us to learn what we should and shouldn't eat and drink. Heat acclimatization and fitness reduce fluid and electrolyte loss by up to 50%. Understand that target paces need to be adjusted by anywhere from 20-60 seconds per mile depending on the distance, your fitness and experience level, and how much practice you have had in the heat.
Cool sponging, cold water, or ice cubes in a hat along with a brief rest break can help to lower body temperature when its hot. If you have access to an ice vest you could wear one prior to a race/run or just take a really cold shower to lower body temperature. Keep in mind ice baths, dunking the legs, head and wrists in ice or very cold water/shower after a run can help to bring down body temperature as well.
Your body absorbs cold fluids more rapidly than warm. Plan your routes to go by drinking fountains, convenient stores or place frozen water bottles along your route.
Fluid intake shouldn't exceed 16-24 ounces per hour unless you have successfully practiced this during race pace training. Increased fluid volume intake above this increases electrolyte needs and the risk of hyponatremia. This is a very real risk and many new runners make the mistake of thinking it's hot out so I'll just keep drinking lots of extra water.
Urine color is a fairly good indicator of hydration status. Pale to light yellow is optimal while dark is an indication of under hydration. Make sure to check urine color after your long or hard runs in the heat to help determine fluid and calorie intake for your next run. Record in your running log.
Weigh yourself before and after workouts and races. If you finish an event weighing the same (in longer events) or more than when you started you have overhydrated. If you have lost more than 3% of your body weight you have underhydrated. Up to 2% weight loss is safe and reasonable. Once again, this is something that should be done several times in practice or preparatory races rather than waiting for your big race to see how it works out.
Wear light colored clothing that wicks the sweat from your body. Coolmax, dryfit, etc... are some examples. Try and choose shadier routes to minimize the body temperature increasing effects of direct sunlight. To keep the sun off your head and face I recommend a visor or very good wicking hat which allows for heat loss through the head.
The longer the event the more you will lose calories (or energy stores) as well as water and electrolytes. The average athlete is able to absorb about 200-250 calories per hour from gus, energy drinks or bars. The hotter and more humid the temperature, the more you want to rely on liquids to replace calories. REALIZE YOU MAY BE BURNING MORE THAN 250 CALORIES/HOUR DURING ENDURANCE EVENTS LIKE MARATHONS, BUT IT IS UNREALISTIC TO EXPECT TO REPLACE ALL CALORIES LOST DURING THE EVENT!
Info from "The Endurance Athlete's Guide to Success" by (Hammer Nutrition)
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