# More Marathons Are Getting Hit With Scorching Temps. Here's How Runners Can Adapt
Race day temperatures are climbing. Marathon organizers report rising heat at events across the country, and runners need practical strategies to stay safe when competing in hotter conditions.
Heat stress during endurance events poses real risks. Body temperature rises during intense exercise, and high ambient temperatures prevent your body from cooling efficiently through sweat evaporation. This creates conditions for heat exhaustion and heat stroke, both serious medical emergencies.
Runners should start hydration well before race day. Drink water consistently during training runs and the days leading up to the marathon. During the race itself, aim to drink 4 to 8 ounces of fluid every 15 to 20 minutes, depending on sweat rate and course conditions. Sports drinks containing carbohydrates and electrolytes replace lost sodium and provide energy more effectively than water alone.
Clothing choices matter enormously. Wear light colors that reflect heat rather than absorb it. Choose moisture-wicking fabrics designed to pull sweat away from skin. Avoid cotton, which holds moisture and traps heat. Many specialty running stores stock race-appropriate gear tested in warm conditions.
Pace adjustment is essential. Run slower than your target pace in heat. Your cardiovascular system works harder to cool your body while also powering your muscles, so expect your effort level to feel harder at any given speed. Starting conservatively prevents early depletion and heat-related problems.
Take advantage of aid stations. Slow down or walk through them rather than grabbing fluids on the fly. Pour water over your head and neck to increase cooling. Some races now offer ice chips at stations, which provide additional temperature relief.
Pre-race acclimatization helps your body adapt. If possible, run in warm conditions for 10 to 14