Beating the Heat: Tips for Endurance Athletes In Warm Climates

Choose the Right Clothing

Choose running clothing that wicks away sweat, not cotton fabrics that can become heavy and soaked with sweat and lead to inefficient cooling and chafing. Pick lighter-colored fabrics. Darker colors absorb the heat, while lighter ones help to reflect it. Even a light-colored cycling helmet can help keep you cooler. A light-colored running hat is also a great choice, as you benefit from its reflective properties. If you're still hot, fill you hat with ice from an aid stations.

Cultivate a Positive Mindset

Don't dwell on elements that are out of your control. The weather conditions are the same for everyone and you need to feel confident in your preparation to handle whatever the day throws at you.

Training and racing in hot and humid conditions can affect performance and possibly lead to severe heat illness. Be smart about exercising and competing in the heat.

Acclimatize for the expected conditions, choose events that are in cooler climates (when possible), train early in the day or indoors, hydrate well, and know the signs of heat illness. Remember that an athlete's response to heat is individualized and you must make adjustments based on your needs, experiences and goals.

More: Is Training in the Heat Good for You?

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About the Author

Karen Buxton

Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.
Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.

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