Paiwei Wei, September 4, 2024
I thought I share some tips for coping in hot weather. I had some experience in extreme temperature events like finishing the 2014 Vineman Ironman distance race (3.8km swim 186km bike and a full marathon) in a 41˚C heat wave. That was way too hot. So here are some tips my coaches relayed to me.
Coping in hot weather:
•Switch to light color clothing, preferably non-cotton, polyester blend fabrics for breathability. Light or white color clothing cuts a few degrees off your overall heat load.
•wear a light color hat or cap to keep the sun off your face. A hat can help cool your head effectively, especially when soaked in water or holding a baggie of ice underneath your cap for temporary relief.
•bring a pair of sunglasses. Protect your eyes from the bright sun. Fighting glare without the help of sunglasses only brings discomfort.
•lighten your load-reduce your gear to the bare essentials. Edit your gear ruthlessly and thoughtfully. Think about dropping off your heavier stuff or morning clothes at the aid stations.
•carry a water bottle with you. Use water to spritz yourself every few minutes for additional cooling. A cold bottle held near your neck where the carotid artery is is a good way to bring extra relief. But be careful to avoid getting your shoes wet if you choose to soak yourself. One trick is to lean way forward to get wet to douse yourself but keep your legs dry.
•drink electrolyte rich sports drinks to prevent dehydration and it helps to reduce swelling of hands and feet caused by prolonged exercise in the heat. If your pee is a darker shade of yellow, you’ll need to drink a lot more. Hydrate until you pee light yellow or pale clear. You may be sweating out salts more than you are used to and replacing lost electrolytes is even more important on hot days and exercise. If you feel muscle cramping, increase your electrolyte intake. Upping your salt intake can help reduce cramping within minutes.
•if you have elastic laces, they may help your feet adjust your feet as they tend to swell. As the day gets warmer, you might opt to loosen the tension in your laces to ease some of the pressure from your feet swelling from heat and prolonged distances.
•positive mental attitude goes a long way. It gives you room to handle more challenges. Negativity is unnecessary baggage to think about on your mission. The thoughts you have should be focused on being comfortable as best as you can. Think about drinking water or spritzing yourself to aid cooling.
•most importantly…listen to your body. Know the signs of heat exhaustion. If you feel:
• muscle cramps
• muscle cramps
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dizziness
-
mild confusion
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abnormally fast heart rate or breathing
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headache
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irritability
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extreme thirst
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nausea or vomiting
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pale skin
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heavy sweating or even the lack of sweating
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fainting
Take a break in the shade and recover. Your safety is paramount.
You guys got this. Stay safe and comfortable.
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