How to Beat the Heat at the July 4 Peachtree Road Race

With temperatures in Atlanta surging past 100-degrees, many people in the Atlanta area and Buckhead are trying to find ways to beat the heat. Runners participating in the may be concerned that these high temperatures will be too much to deal if they continue through race day, July 4.

The good news is while temperatures will hover around the 105-degree mark all weekend in Atlanta, weather on the day of the big race is, as of now, expected to be slightly cooler with a chance of showers, according to The Weather Channel. Even so, the temperature will be a sweltering 92-degrees on July 4. Whether you are running or simply spectating on race day, finding ways to beat the heat will still be important.

The Atlanta Track Club's Atlanta Runner's blog is offering up some great advice for ways runners (and spectators, for that matter) can stay safe in the hot Atlanta weather this July 4 or any other time temperatures start to rise.

Here now, are the tips:

• Gradually acclimate to the heat.  Gradual exertion in the heat will help the body acclimate to the warmer temperatures.
• Drink water early and often. It is very important to begin the day with at least 8 ounces of water before reaching for that first cup of coffee or caffeinated drink.
• Be aware of the warning signs of heatstroke – headache, dizziness, chills, nausea, loss of orientation, excess thirst and excess fatigue.  If any of these symptoms are experienced, stop running and seek help immediately.

What about sunscreen?

• Make sure that a minimum of SPF 45 sunscreen is applied before getting dressed.
• Wear running clothes that are made of synthetic, moisture-wicking fibers.
• Make sure to be fully covered with sunscreen prior to the run – don’t forget your neck (front and back), face, hands, arms, above your lip and if you have a balding spot, don't be afraid to put it there too!
• Apply the sunscreen at least 20 minutes before running so skin can absorb the application.
• For long runs, reapply sunscreen as needed. Some sunscreens begin to lose their effectiveness after several hours, depending on the volume of perspiration. Waterproof /sweatproof sunscreen is recommended. 
• Carry a small tube or one-time-use package of sunscreen so it can be applied when needed during long runs.