By: Chris Carmichael
•Consume cold drinks when you can. Ice slurry drinks are not better than cold fluid during exercise.
•Drinks are for hydration, food is for energy. Separating them allows you to adjust fluid and calorie intakes independently in response to heat and intensity.
•Water vs. Sports Drink: water for short (60-75 minute) workouts. Water and sports drink for medium duration (1-4 hour) workouts.
•Both water and sports drink should be used for very long (4-10+ hours) workouts/events, but be aware to avoid taste fatigue and gastric distress.
•Warm up or start slow in order to let your sweat response ramp up with your effort level.
•Wear lighter clothing (weight and color), unzip, douse yourself with water, and/or use ice socks/packs to assist with thermoregulation.
•Slow down, get wet, and sip plain water if you become nauseas from overheating.
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•Warm Up To Cool Off A good warm up is vital in the heat because it lets your evaporative cooling system get up to speed before you do. Jumping right into a hard effort spikes your body temperature before you’ve started sweating enough for your system to begin cooling you. One of the benefits of greater fitness and acclimation is that your body begins sweating earlier; it’s much easier to keep a body cool than to use sweat to cool it once it’s overheated. To stay on the safe side, start workouts off slowly when it’s hot.
•Slow Down: Muscles generate a ton of heat, so slowing down can help reduce the internal heat you are producing. This can give your overtaxed cooling system a chance to catch up. Try not to stop unless you have to. Moving forward gets you closer to home, an aid station, or a store. But if you do need to stop, seek shade and a breeze if possible.
•Get Wet: Save some water for consumption, but try to find a way to douse yourself with water. Jump in a creek, stand in the lawn sprinklers, get creative.
•Sip plain water: You want to get your gut moving again, but you have to be careful not to overload it. Don’t guzzle fluids, but do sip plain water. If it’s cold water, that’s even better.