Now that we are in the prime of summer, we are able to enjoy long hours of daylight, getting dressed in a snap (no gloves! no outer layer!), and festive weekend races.

However, hot sunny days can also leave you a victim of heat-related illnesses ranging from heat cramps to heat exhaustion to heat stroke – a life-threatening condition that can cause the body to reach a temperature of 106 degrees or more.

The good news is that heat exhaustion can be prevented with smart training, heat acclimation, and simple ways to stay cool.

Michael Fussell, a long-time XTERRA trail runner, coach, and Registered Respiratory Therapist (RRT) believes there is no substitute for proper training.

“My professional opinion is that if you are unprepared for the heat, don’t race,” said Fussell. “Overhydrating and staying cool the day before will be little benefit once on the course.”

He recommends gradually acclimating to heat over a period of weeks or months by running more slowly and for a shorter durations in warmer temperatures. Fussell also cautions against overdoing it in the sun, which can cause dizziness, cramps, and nausea.

As long as your body is acclimated to the temperature you will be running on race day, Fussell has a few tips to beat the heat:

• DO wear technical fabric designed to minimize heat retention.
• DO run slower than you normally would.
• DO take in as many fluids as possible during the race.
• DO cool the body by dumping water on your head, back, and chest.
• DON’T wear long, baggy shorts and tops. The less fabric you wear, the more skin you can expose to rapid evaporation and cooling.

By running smart, you can enjoy the amazing XTERRA summer trail races taking place in July.

In South Carolina, XTERRA Harbison Trail Run will be held on July 9th in Harbison State Park, a 2,177-acre environmental educational park nestled along the Broad River, just nine miles from downtown Columbia.

“The XTERRA Harbison Trail Run is a great way to see the best of South Carolina,” said race director, Victoria Seahorn. “You can spend the morning in this gorgeous park and then explore the city of Columbia, just a few minutes away.

The seventh annual run features a half marathon and a 5K. Both races follow out-and-back routes that start and finish inside the park, just off Lost Creek Drive.

From there, half marathon runners follow a clockwise route around the park, running along its 16 miles of trails that wind through its hardwood and pine forests, crossing through streams and winding around along the river before bringing runners back around to the finish line.

For more information and to register for the XTERRA Harbison Trail Run, visit www.marathonmajic.com.

The post How to Hydrate for XTERRA Harbison Trail Run appeared first on XTERRA.