How to Nail Your Next Hot Weather Race: The Ultimate Prep Guide
- Megan Clements
- Jul 15
- 3 min read
Whether you're tackling a summer half marathon, heading abroad for a racecation, or the UK decides to throw a heatwave your way on race week knowing how to prepare for hot weather racing can be the difference between a breakthrough performance and a brutal DNF.
This isn’t about fear mongering it’s about being smart. The heat doesn’t just test your fitness, it tests your preparation. So, here’s exactly how to race strong, stay safe, and feel confident in the heat.
☀️ 7 Days Out: Hydration & Sodium Loading
Why it matters: Hot conditions crank up your sweat rate and sodium loss. Once dehydration hits, it’s already game over for your performance. The goal? Go into race day fully hydrated, not just chugging water the night before.
Daily Hydration Game Plan:
Drink 500–700ml water with electrolytes (e.g. Precision Hydration 1000, LMNT, or Phizz) every morning.
Add electrolytes to your water throughout the day.
Aim for pale yellow urine (yes, really).
Reduce caffeine slightly (unless it’s part of your race routine).
Sodium Loading Tips:
Add ¼–½ tsp of salt to your main meals.
Include salty foods: feta, olives, pickles, soy sauce.
Add salt and electrolytes to your pre-race breakfast and fuel strategy.
🏃♀️ Training Adjustments & Pre-Cooling
Tapering Smart in the Heat:
Avoid hard intervals in the sun opt for early mornings or treadmill runs.
Focus on easy runs with strides, not pace-chasing.
Listen to effort, not your watch heat increases Rate of Perceived Exertion (RPE).
Pre-Cooling Wins:
Cold showers post run from midweek onwards.
If you’re heat acclimatising, wear extra layers for short easy runs early in the week.
Use cooling towels or a cold neck wrap on race morning.
🥗 Fuelling & Nutrition in the Heat
Your Gut Acts Differently in the Heat Plan Accordingly.
Eat High Water Foods to Boost Hydration:
Cucumber, watermelon, berries, oranges.
Greek yoghurt, smoothies, and clear soups.
Race Day Fuel Tips:
Stick with what you’ve trained with now’s not the time to experiment.
Choose fuel with sodium + carbs combined.
Go for more fluid-based options if you struggle with solids in the heat.
Key Timing Tweaks:
Eat your pre-race meal 3–3.5 hours before the start.
Start fuelling within the first 30 minutes of the race.
Sip fluids every 15–20 minutes during the race (if aid stations allow).
👕 Race Kit & Mental Prep
Kit Checklist:
Lightweight, sweat-wicking, light-coloured clothes.
Visor > cap (lets heat escape while shielding your face).
Vaseline everywhere you’ve ever chafed before.
SPF is non-negotiable.
Mindset Matters More Than Ever:
Heat = humility. Be ready to adjust your pace.
Start 10–20 seconds/km slower than goal pace — reassess halfway through.
Have mantras ready:“Slower is smarter in the heat.”“Control the controllables.”“Strong finish over fast start.”
🏁 Race Morning Checklist
✅ Drink 500ml with electrolytes upon waking
✅ Electrolytes + salt in breakfast
✅ Apply Vaseline + SPF
✅ Warm up in shade
✅ Cooling towel around your neck
✅ Start slower than feels right
✅ Fuel early (within first 30 minutes)
🧊 Post-Race Recovery in the Heat
Rehydrate with electrolytes ASAP (within 30 mins).
Eat carbs + salt (e.g. sandwich + crisps, salted rice cakes + banana).
Take a cold shower.
Rest in the shade.
Skip alcohol and caffeine-heavy recovery drinks.
Expect fatigue for 24–72 hours. Be kind to yourself.
📥 Want the Full Hot Weather Race Guide?
I’ve put everything into one easy to follow PDF you can save, print, or screenshot for race week.
✅ Day by day hydration plan
✅ Pre-cooling strategies
✅ Heat specific fuelling tips
✅ Race day checklist
✅ Recovery protocols
