Running combined with high temperatures can be a dangerous combination, especially when a race starts at "high noon" such as Boise's famous Race to Robie Creek-- "The Toughest Race in the Northwest." The race is ran during the hottest part of the day 12-3 p.m. Runners take care!
When temperatures rise, runners should be very cautious of overheating and dehydration, two things that can turn deadly. Be sure to dress in lightweight, light colored, breatheable clothing (not cotton), wear sun glasses and a hat to protect your eyes and face, also take care of your skin and apply some sunscreen so you don't suffer from sunburn. Make sure you're well hydrated at the start of the race and be sure to drink fluids during the race...somewhere between 4-8ozs. every 15 minutes. One of the biggest mistakes runners make is thinking they don't need to drink fluids during a race since they've had plenty before the race. Always, always, always drink a little bit at every aid station or carry your own fluids with you; you don't have to drink a ton, just get some fluids in your body every mile or every 15 minutes or so. You'll be sweating a lot more when the temperature rises and your body will utilize those fluids and you need to keep replenishing them to keep from getting heat cramps, heat exhaustion or heat stroke. Slow down your pace if you have to...your body will either focus on keeping you cool or focus on fueling your muscles with the oxygen in your blood, it can't do both for too long and that's when you suffer from the above mention heat illness. If you find yourself feeling thirsty, it's already too late. You're dehydrated and could find yourself in trouble. Another important thing is to be sure you get some salt in your system to help you retain some of the fluids you take in. I personally like a little jerky to chew on. Drinking a little of some type of sports drink (whatever you train with--stick with in your race) for electrolyte replacement as well. If you start to experience nausea, feeling light headed or disoriented, STOP and get to a place where you can sit down and get some fluids in you. No race is worth dying over.
I hope all of you that toe the line at the start of the Race to Robie Creek have a fantabulous experience and finish strong! Seeing the finish line and being able to put your tired feet in the creek while listening to great music and enjoying great food make this race so worthwhile (oh...and not to mention "BRAGGING RIGHTS" to completing The Toughest Race in the Northwest!)