Tips for training and racing in the heat

If possible, spend a week or two acclimating to the heat before a race (the sauna makes a useful alternative if you can’t get to the location early enough)

On training runs, practise drinking more water than usual, so you can take on the volume of water you’ll need during the race without upsetting your stomach.

When running farther than 10K in hot conditions, replace electrolytes, using products like Nuun tabs or a sports drink

Pre-race, cool your body with an ice vest, cold shower and/or ice bath

Whether training or racing in very warm or humid conditions, adjust your pace upward by 15 to 30 seconds per kilometre

During a race, take every opportunity to drink water and electrolytes, and to pour water over your head to keep your body cool