Make sure you&#39;re drinking plenty of water in the days leading up to the race. Do a urine check – if it&#39;s light yellow, like lemonade, you know that you&#39;re well-hydrated. If it&#39;s dark yellow, keep drinking water.<p>Don&#39;t try to beat the heat. Pushing too hard despite the heat is one of the biggest causes of heat-related illnesses. Don&#39;t expect to run a <a href="https://www.verywell.com/how-can-i-predict-my-race-times-2911429" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">predicted race time</a> that might be possible in better conditions. You&#39;ll need to adjust your race plan based on the conditions.</p><p>Eat some salty foods, like pretzels or nuts, or sprinkle some salt on your food, in the days leading up to your race. Right before the race, take a packet of salt (from a fast-food restaurant) with water. If you&#39;ll be racing for more than two hours, carry another one with you and take it about halfway through your race.</p>When it&#39;s hot, some racers get so concerned about avoiding dehydration that they drink constantly. Drinking too much water can lead to a dangerous condition called hyponatremia, or low blood sodium concentration. Drink when your mouth is dry and you feel thirsty, or no more than 8 ounces of fluid every 20 minutes. This advice is especially important for back-of-the-packers and race walkers, who tend to suffer from hyponatremia more frequently than runners who are on the race course for a shorter amount of time.<p>An exercise researcher in New Zealand found that drinking a syrup-flavored ice slushie before running on a treadmill extended runners&#39; endurance by an average of 10 minutes.</p><p>It&#39;s not exactly clear why slushies had that effect, but one possible explanation is that the slushies lowered the runners&#39; body temperature before they started running, allowing them to run longer before they felt the effects of the heat.</p>The time difference was not huge, so a pre-race slushie won&#39;t keep you going through an entire marathon. But it could be enough to give you a little extra boost in the first several miles of a long race or the entire distance of a shorter one, like a 5K.<p>If you&#39;re overheating, splash water on your head and body to cool down quickly. Some races even have spray stations that you can run through. Just be careful about getting too wet because soaked clothes can be heavy and wet socks can lead to <a href="https://www.verywell.com/how-to-prevent-and-treat-foot-blisters-when-running-2911045" data-component="link" data-source="inlineLink" data-type="internalLink" data-ordinal="1">foot blisters</a>.</p>If you&#39;re feeling symptoms of a heat-related illness -- such as lightheadness, goosebumps, nausea, chills – stop at a medical station along the race course or at the finish line. Don&#39;t try to be tough and think you should just keep pushing through it.