Ready, set, go! You registered for the big race and now you’re all set to begin your training routine. Ramping up your endurance can be easy when the temperatures are cool during daytime and nighttime hours. But what do you do about training when the temperature and heat index continue to rise?

While staying on schedule and continuing training is vital to your conditioning and mental preparation, when it’s hot outside it’s important to make some adjustments in your routine to avoid injury, dehydration and fatigue.

A NorthShore sports medicine physician offers the following tips for those training for endurance races this summer:

• Know your sweat rate and start out your workout fully hydrated. Dehydration is one of the biggest problems people face when training in the heat. Being dehydrated by as little as 2% of your weight can significantly hamper your performance and being 3% or more dehydrated puts you at risk for heat illness. An easy method to figuring out your fluid needs is to:
       o    Determine how much sweat you lose with your workouts. This can be
             accomplished by establishing a baseline weight (weigh yourself in
             the morning after going to the bathroom).
       o    Return from your workout and before going to the bathroom, weigh
             yourself again.
       o    Subtract out any fluid you consumed during your run.
       o    Plan to replace about one liter of fluid for every pound you lose.

• Monitor your urine. Your urine is a quick and easy indicator of hydration status. It is best to always have your urine resemble lemonade, not apple juice. Certain foods and medications can alter your urine color so ask your physician if you are not sure. Don’t overdo your water intake as it can put you at risk for low sodium levels known as hyponatremia. If you are gaining weight post-exercise, or your rings feel tight, you are likely drinking too much.

• Choose appropriate clothes. Many options exist for keeping cool while training. Look for clothes that are lightweight and light in color. Wicking fabrics will help to keep the skin cool.

• Wear sunscreen. Apply sunscreen liberally and reapply often, especially if you sweat a lot. Don't neglect the backs of your legs and your neck.

• Know the signs of heat illness. It is normal to feel tired after a good workout, but extreme fatigue, weakness, a racing heart and/or changes in mental status/alertness can be due to heat illness. The best advice is to prevent this from happening altogether by following the above tips. You can also reschedule workouts during times when the heat index isn’t soaring and slow your pace. If despite your best efforts, things go wrong you should:
       o    Cool off immediately.
       o    Use an ice bath or apply ice bags/cold towels to your armpits, neck
             and groin.
       o    Seek medical attention immediately if symptoms are severe.

Are you currently training for a race or run? What do you do to beat the heat?