Many of us usually run early in the morning or in the evening, avoiding the midday heat. It doesn’t help that Singapore’s weather can be so unpredictable – with blazing hot and humid weather that make each training run even more challenging. On days like this, it’s normal for your heart rate and perceived effort to be higher than usual – but there are steps you can take to manage the heat and stay safe.

Even if your race starts at 4:30 a.m., warm and humid conditions (and probably bright sunshine for marathoners) are almost guaranteed. Practicing heat management during your training runs can make race day much more comfortable and safe. Here are some key strategies to consider:

Hydration is Paramount

Proper hydration starts before you even step out the door.

• Drink water consistently the day before your run and aim for a good night’s rest.

• A simple indicator of adequate hydration is your urine – it should be pale straw-colored throughout the day.

• Bring water with you during your run, either in a bottle or via a hydration pack.

• Drink at every aid station, even if you don’t feel thirsty early on. Early hydration prevents problems later in the run.

Maintain Electrolyte Balance

When you sweat, you lose both water and electrolytes. Replenishing both is essential to avoid cramping, fatigue, or dizziness. Consider electrolyte drinks or gels, especially during longer runs, but balance them with water to avoid overconsumption.

Recognize Signs of Heat Stress

It’s important to be aware of warning signs, both in yourself and fellow runners. Heat stress symptoms include:

• Dizziness or lightheadedness

• Nausea

• Unsteadiness or confusion

• Overwhelming fatigue

• Cramping

• Persistently high heart rate

If you notice any of these signs, slow down, walk, or stop as needed. Safety comes first.

Stay Cool During Your Run

Simple measures can help regulate your body temperature:

• Soak your cap or bandana in water, or pour water over your head. (Avoid carbonated or high-sugar drinks for cooling.)

• Aid station water may not always be cold or plentiful – consider bringing a frozen bottle to use mid-run.

Don’t Forget Sunscreen

Even in early mornings, sun exposure can be significant. Apply sunscreen generously before your run, and remind fellow runners to do the same.

Post-Run Recovery

After your run:

• Cool down in a shaded area.

• Continue hydrating throughout the rest of the day and the weekend. This helps your body recover and prepares you for your next session.

Heat and hydration management are skills that improve with practice. Share these tips with your running buddies, and always pay attention to your body.

Further Reading:

• Should You Drink Water or Pour It on Your Head?

• Runners World Complete Guide to Hydration