46. OMG it's HOT! What to do when it's going to be hot on marathon day

Jeff’s Tips for hot weather running from his website:

• Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run.  Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.
• Wear lighter garments – Loose-fitting clothes allow heat to escape.  Don’t wear cotton clothing.  Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup.  Several materials will wick the perspiration away from your skin:  Coolmax, polypro, etc.  As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
• Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged).  Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
• Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect.  But don’t drink too much either.  Most of us do well with between 6 and 10 ounces an hour during warm weather.  Drink until you hear sloshing in your stomach, then stop.  When the sloshing sound goes away, resume drinking.