Nutrition
Heat Race Fueling Adjustment
Heat race fueling adjustment increases fluids and sodium, simplifies pre-race solids, and leans on liquids when hot weather slows gut emptying.
Heat race fueling adjustment raises fluid and sodium targets, favors liquids and lower-fat pre-race meals, and may lower solid chew volume when core temperature spikes gastric emptying delay. Start electrolytes before the gun in forecasted heat.
Ice slurries and cold fluids help some; practice in summer training. Pace expectations shift—fueling is not optional.
Common questions
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Should you drink more than thirst in hot races?
Use a rehearsed fluid schedule with sodium, not endless plain water—hyponatremia risk rises when drinking far beyond sweat loss without electrolytes.
Related terms
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