BEAT THE HEAT 
by being smart and hydrating
I believe it has been about 2-3 weeks now that San Diego has been feeling the heat.  This past week the temperatures hit a high of 103-107 degrees inland.  My daughter had her 3rd Cross Country meet this weekend and at 11am it was 103.  Several kids experienced a heat stroke while others simply could not perform in this heat.

With the high temperatures that we have experienced and training becoming more intense or just LONGER, runners and outdoor athletes need to take care of themselves! Technically, summer is over but the "heat index" didn't get the memo!

Here are a few tricks that can help you get through hot training sessions.  In the meantime, stay hydrated and listen to your body when it is time to slow down or simply stop.

"Miami Ice": When the temperature is extremely high and you have to get through your training run or competition you can take a thin wet sponge, place some ice cubes on top and then place your running cap over both. As the ice melts into the sponge, it can create a cool spot on your head and a nice trickle of water running down your neck! This worked well at the "Iron Girls 10K" in Delmar, CA!

"The Tucson Cold Cap": You can also keep your head cool in the extreme heat by soaking a baseball cap in water, put it in the fridge for at least 30 minutes or overnight before a morning run! This will keep your head and body nice an cool for those hot desert runs!


"The Badwater Bandanna": Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. The fill it up "like a burrito" and tie it around your neck. This is the great way to keep runners cool and it feels wonderful!

For more information on how to "keep your cool this summer", check out