Running and racing in the heat of Dubai is never easy. Whether you’re running in a dry or humid conditions, your body temperature runs higher than normal, you sweat more, work harder and run slower in hot weather. Your body self-regulates its core temperature through a variety of means. Heat is moved from muscles and released through the skin by convection. Heat also leaves the body in water vapour as a runner exhales and is dispersed through sweating, a process that cools the skin and releases heat during evaporation. The key to maintaining performance in hot conditions is sufficiently replacing the fluids and electrolytes you lose while you’re running. During a run or race you need roughly 4-6 oz. of carbohydrate/electrolyte beverage every 20 minutes or so, the right amount of fluid needed varies greatly among runners. Practicing your fluid replacement strategy ahead of time is important to maximizing performance in hot conditions, especially because the body can more quickly absorb electrolytes if they are consumed without carbohydrates. The process of becoming optimally hydrated before a race starts about three days before the event. In the tapering phase of your training, your body will store more water and electrolytes, but you still need to drink fluids with electrolytes and not just water. If you have a moderate to very high sweat rate, you can benefit from taking in extra sodium a day before the race. The increased sodium levels in the blood prompt your brain to drink more fluid to balance out the sodium levels. Continue with your normal pre-race nutrition regimen, and add 3,500-5,000mg of sodium 18-24 hours before competition.