Okay, so I thought of some more tips to avoid heat exhaustion… and thought I’d share.

1. Take a cold shower. Immediately after a hot workout, take a cold shower. Make it a long one too. The quicker you can get your core temperature down, the better.

2. Use Ice Packs. Okay, I got this idea from Alicia Parr, but it works. Lay down on the floor and put some cold ice packs on your stomach, chest, and back area. You could also do this immediately after getting out of the shower. I’ve actually used ice packs after some runs in the car on the drive home and it really helped cool me off. I take either instant cold packs from the drug store that I’ve bought, or I load up a cooler with 2 or 3 reusable ice packs from the house. Obviously the more “green” choice is to go with reusable ice packs. I throw the ice pack behind my neck, low back, and lay one in my lap while I drive home.

3. Don’t warm up as long. If you are getting ready for what is going to be a very hot race day, then don’t exert extra energy during your warmup that isn’t necessary. Do the usual stretching and getting the blood flowing, but no need to do many efforts to get your body “warm.” It’s already going to be warm because of the temperature outside. Cut back “pickups,” “jumps,” “efforts,” ect to just a couple and hydrate. Save the real intense effort for the race.

4. Dump water on your head. During a workout, pouring cool water on your head will help tremendously. A lot of heat exits your body from your head. I am always amazed at how much better I feel if I can douse my head in the water fountain at Umstead during a run or squirt some water in my helmet while out on the bike.