As the summer sets in, and random heat waves strike, many of us are getting caught having to deal with high temperatures during our events! Canyons, the Silver State 50/50, were among some of the recent races that experienced unusually high temperatures. This month, we asked the board to share their cooling strategies.
Kathy Hess-Slocum: “I have had a few really hot days…
First off I prefer a sleeveless shirt – if my underarms can breath it seems cooler to me. I have a skin cooler top from DeSoto sport that I have worn for really hot days (90 degrees plus). The shirt is designed to be wet and claims it drops the surface temperature of the skin 7-10 degrees.
My other strategy is drinking an ice filled drink prior to starting (lowering my internal temperature) and if there is any ice at aid stations I grab a handful and put some in my jog bra and down my shorts By cooling, it keeps my body temperature down. I also will typically grab two waters – one to drink and one to pour on my face and neck.”
Chris Cloyd: “‘Don’t race in the heat’ is my personal strategy, and it’s served me very well.”
Jack Macy: “Run faster so I don’t have to be out there as long! haha
- Drink more fluids – a balance of electrolytes and water – but likely more than planned.
- Use ice if available (in hat, bandana, etc).
- Put ice in your flasks.
- Pour cold water over your head and body at aid stations.
- Monitor effort level, and slow down as the day warms up if exertion is feeling too high.
- Take longer breaks to let your body drop back into normal zones (temp, heart rate, breathing, ec.).
- Dunk your hat in streams, or your entire body if possible and the day calls for it.”
Renee Jacobs: “My list is long… When I have time and foresight to prepare (about 6 weeks or more), I’ll intentionally add heat acclimatization into my training plan. Spending time in the sauna, running in the heat of the day, or wearing superfluous layers while running all work. Even if you don’t have a hot race on your calendar, heat training triggers a lot of positive adaptations! But it does put a bit more stress on the system…
As for day-of strategies… I do proactive measures like focusing on hydration and electrolytes a day or even two before the event. I’ll also start cooling measures in the early hours of the event, before the heat sets in. As long as there is water around, I really like wearing cooling arm, leg, and hand sleeves. The convective cooling turns you into a sort of swamp cooler, especially if there is a breeze! As an added bonus, you can put ice from the aid stations in the sleeves (in addition to your hat, the bandana around your neck…). It’s also nice not to have to use sunscreen all over your body. I also like to wear a cotton shirt instead of synthetic because it stays wet longer.
I like to freeze my drinks (half full) and/or add ice at aid stations. I consume a ton of electrolytes to replace what is being lost when sweating profusely. At the super hot Silver State 50k this year, many slices of watermelon dipped in salt happened at every aid station (delicious electrolytes, calories and liquid).
On hot days, I am diligent about drinking a lot more frequently than usual! And for longer events with heat, I’ve learned it’s really important to use a hydrating drink mix rather than a high-calorie mix because the high calorie mixes tend to dehydrate you (you may not notice this in short events). Alternatively, I will do plain water (sometimes with just electrolytes) in one bottle and the high calorie mix in the other, and drink a little from both each time.
Don’t forget to apply a generous amount of squirrel’s nut butter (or your favorite anti-chaffing balm) to the spots that are prone to chaffing because all that extra moisture from dousing yourself a lot during the run makes you more prone to chaffing!”
Aude Hofleitner: “I wouldn’t say that I have the most experience on this but my main thought is to be proactive and not wait until being hot to manage the heat. Hydrate early (with electrolytes) so that you’re not playing catch up, soak your hat/shirt in water before it starts to get too hot, wear arm sleeves (and soak them too). I haven’t had experience with putting ice in arm sleeves, sports bra or wherever else may hold ice but it seems to be a must when it gets real toasty.
I assume there’s going to be lots of articles and podcast about this as the summer months arrive (and plenty from previous years), but I just saw this post focused on nutrition /hydration. Plus I really enjoy their content in general:
Angela Stark: “I loved my bandana on my neck with ice in it – it lasts way longer than one might think and really does a great job in cooling you down. I am also a lover of salt tablets – you need to pay special attention to the amount when its hot given the rate of sweat.”
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