The Dutch Triathlon Federation has shared various tips on its website on how to handle racing in the heat. Federation doctor Mirjam Steunebrink provides five tips for exercising/racing in high temperatures.
Hydrate
Drink enough and in time. Start doing this in the days leading up to the race. Do not only drink water, but alternate (especially during a race) with a sports drink so that the sodium level in your blood remains stable. Don’t wait until you get thirsty, because by then you are already too late.
Cool from the inside
During a race, you may be exercising at the hottest part of the day. It is especially important during running that you don’t let your body temperature rise too much. You can cool your body from the inside with cold drinks.
Ice in your cap
Also cool your body from the outside. If ice is available on the course, you can put ice cubes in your trisuit or in your cap. If there is no ice, make sure to wet your cap at the aid stations, or pour water over your head and wrists. Nowadays, there are also headbands (which can be used with and without cooling elements) that keep your head cool.
Protect yourself from the sun
Don’t forget to protect your skin from the sun during a triathlon. A natural mineral-based sunscreen often works best. Furthermore, make sure your shoulders or arms are covered (with UV-protective sleeves for example) and wear a cap or visor during running.
Listen to your body
If you are new to triathlon, or know that you struggle with the heat when exercising, adjust your pace (and thus your expectations) accordingly. As hard as it may be during a race, it’s wise to listen to your body and not push it to the limit. Health is always more important than a podium place, a personal record, or even finishing the race. If you’re not feeling well, take it easy or stop.
See also: https://www.triathlonbond.nl/over-ntb/nieuws/racen-in-de-hitte/
