Adjust Your Intensity With the Temperature
High temperatures will always affect the quality of a workout or race. Athletes will be slower regardless of their hydration tactics, says Loyola University's Jonathan Dugas.
"On a very hot day no amount of drinking is going to change the fact that you're going to go slower," Dugas says. "You can drink up to 100 percent of your body mass and it won't keep you from running slower."
To accommodate the realities of increased temperatures, begin activities at a slower pace, carefully monitor your body and adjust accordingly.
Have an Acclimatization Strategy
As temperatures rise, performance decreases. With an effective heat acclimatization plan, however, you can reduce the negative impact that heat has on athletic performance. With the proper amount of time, generally 7 to 14 days, athletes can gradually acclimate to higher temperatures.
Ease into to your workouts, building duration and intensity as your body adapts to the climate. Be sure to hydrate well during and after exercise. You can also mimic higher temperatures while training indoors. For example, perform trainer or treadmill workouts with added clothing or increased indoor temperatures.
Know Your Boundaries
Fatigue, nausea, dizziness, headache, tingly skin, muscle cramping and confusion are all signs that you may be at risk for heat cramps, heat exhaustion or heat stroke. If you experience any of these symptoms while training or racing, take appropriate and immediate steps to cool the body. These steps range from easing the intensity to seeking immediate medical attention.