Cooling
3 articles
HydrationSeptember 21, 2026 · 12 MIN
Marathon Heat-Day Hydration: Pre-Cooling and Mid-Race Protocols
Pre-cooling strategies lower pre-race core temperature by 0.3–0.7°C, extending the thermal runway by 20–30 minutes during hot marathons. Combined with adjusted mid-race hydration targeting 600–900 ml/hr and 800–1,500 mg sodium/hr, these protocols prevent the 5–12% pace decline typical of heat-affected races.
RecoverySeptember 9, 2026 · 12 MIN
Heat Stress Recovery: Post-Training Cooling Strategies That Work
Cold water immersion at 10-15°C for 10-15 minutes reduces core temperature 3x faster than passive rest. Learn the evidence-based cooling hierarchy, when NOT to cool, rehydration timing, and sleep strategies after heat training.
TrainingAugust 28, 2026 · 9 MIN
Race Day Cooling Strategies: Precooling, Ice Vests, and Cold Water
Internal precooling drops core temperature by 0.3-0.5 degrees C before a hot-weather race. Ice vests extend time to exhaustion by 7-16%. A structured cooling protocol from 30 minutes pre-race through the finish line can be the difference between a strong performance and an early DNF.