Heat Training, Racing & Running Nutrition > TL;DR > - Hydration is priority 1: drink 6-12 oz every 15-20 min in heat; include 500-1000 mg sodium/hour > - Pre-hydrate 24 hours before; don't wait for thirst—you're already dehydrated by then > - Heat slows gastric emptying: dilute drinks, fuel lighter and more frequently > - Pre-cool (ice slushies, cold towels, shade) delays core temp rise and improves performance > - Know the signs: heat exhaustion = stop, cool, hydrate; heat stroke...

Heat Training, Racing & Running Nutrition > TL;DR > - Hydration is priority 1: drink 6-12 oz every 15-20 min in heat; include 500-1000 mg sodium/hour > - Pre-hydrate 24 hours before; don't wait for thirst—you're already dehydrated by then > - Heat slows gastric emptying: dilute drinks, fuel lighter and more frequently > - Pre-cool (ice slushies, cold towels, shade) delays core temp rise and improves performance > - Know the signs: heat exhaustion = stop, cool, hydrate; heat stroke...