H-O-T-T-0-G-O: How to stay cool this cross-country preseason

Cross-country preseason training in the heat requires smart preparation because it often involves long runs and high intensity in outdoor conditions. Here's how to stay safe and perform well:

🏃‍♂️ Cross Country Preseason: Heat Safety Guide

🔄 1. Prep Before the Run

• Hydrate Early & Often:

  • Start drinking water at least 2 hours before your run.

  • Aim for 16–20 oz (500–600 mL) pre-run, plus a small top-up right before starting.

• Dress Smart:

  • Lightweight, moisture-wicking, light-colored gear

  • Avoid cotton – it holds sweat and can cause overheating

• Sunscreen + Hat:

  • Apply SPF 30+ 15 minutes before you start

  • A visor protects from the sun while letting heat escape

• Run Early or Late:

  • Avoid 10 AM – 4 PM when the sun and temps are highest

  • Early morning is best

🔥 2. During Your Run

• Hydration Strategy:

  • For runs over 45–60 minutes, carry water or use a loop route with a water stop

  • Use electrolyte drinks (like Nuun, Gatorade, or LMNT) on longer runs or sweat-heavy days

• Adjust Pace:

  • Run by effort, not pace — heat can increase your heart rate and RPE (rate of perceived exertion)

• Use the Buddy System:

  • Check in with teammates. Don’t run alone in extreme heat.

• Take Walk Breaks or Shade Breaks:

  • If you feel lightheaded or dizzy, stop, cool down, and hydrate

🚨 3. Watch for Signs of Heat Illness

Heat Cramps:

Signs: Muscle spasms, sweating

What to do: Stop, hydrate with electrolytes, stretch

Heat Exhaustion:

Signs: Dizziness, headache, nausea, heavy sweating

What to do: Move to shade, cool down, hydrate

Heat Stroke:

Signs: Confusion, no sweat, rapid pulse, collapse

What to do: Call 911 immediately – life-threatening

🌙 4. After Training

• Rehydrate & Refuel:

  • Replace fluids gradually over the next few hours

  • Add salty snacks, fruit, or recovery drinks

• Cool Shower or Ice Bath:

  • Helps reduce core temp and inflammation

• Track Your Body:

  • Take note of any unusual fatigue, dizziness, or sleep trouble — signs you overdid it

⚙️ Optional Gear for Hot Weather Training

• Handheld water bottle or hydration vest

• Cooling towel or bandana

• GPS watch with heart rate monitor (watch HR drift in heat)

✅ Pro Tip:

Acclimate slowly — the body adapts to heat over 10–14 days. Start with easy miles, gradually increase volume and intensity.