BEAT THE HEAT

Don’t let a hot day ruin your race

Runner's World (UK) - - Mind-Health -

Pro­fes­sor An­drew Ed­wards, from Ply­mouth Mar­jon Univer­sity, Devon, is a spe­cial­ist in ex­er­cis­ing in the heat. He of­fers th­ese five cool-down tips.

CHILL OUT

Pre-cool­ing can de­lay the time taken to over­heat. Drink an ice slushy an hour be­fore the event and drape cold towels over your shoul­ders and torso to stay cool with­out af­fect­ing your legs.

DRESS LIGHT

Wear as lit­tle as you can so as not to im­pede the sweat mech­a­nism, and choose breath­able, light-coloured fab­rics.

START COOL

Stay in the shade be­fore the race. But make sure you do enough of a warm-up to pro­mote good blood flow to your work­ing mus­cles.

DON’T SWEAT IT

In dry heat, leav­ing sweat to evap­o­rate cools the skin and the blood flow­ing un­der­neath it. This blood then cir­cu­lates, cool­ing the en­tire body. How­ever, in hu­mid con­di­tions, when evap­o­ra­tion doesn’t oc­cur, it’s best to wipe sweat off.

PLAY MIND GAMES

Trick your­self into feel­ing cool. A Cana­dian study found that self-talk di­rected at han­dling hot weather helped im­prove per­for­mance.

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