Triathlon Heat Survival Guide: Cooling Strategies for Race Day

Racing in high heat isn’t just uncomfortable—it can be dangerous. But with the right strategies, you can stay cool, race smart, and finish strong. Here’s your complete guide to managing heat before, during, and after your race.

Racing through the heat: Smart strategies keep you cool and strong all the way to the finish line

24-48 Hours Before Race: Hydration Loading  

• Drink 16-20oz of fluid upon waking each day

• Consume an estimated 100–135 oz of fluid per day*

• Monitor urine color - aim for pale yellow

• Include electrolytes with fluids to enhance retention

• Avoid alcohol and limit caffeine

  *(sweat rate testing and metabolic assessments can fine tune these

  targets for optimal performance)

Environmental Preparation

• Stay in air-conditioned spaces as much as possible

• Limit outdoor exposure during peak heat hours (10am-4pm)

• Take cool showers or baths in the evening

Race Morning Cooling (2-3 Hours Before Start)

• Take a cool shower before heading to transition

• Drink 16-20oz of cold fluid 2-3 hours before race

• Apply cooling towels to neck, wrists, and pulse points

• Stay in air-conditioned car/hotel as long as possible

Immediate Pre-Race (30-60 Minutes Before)

• Use ice towels on neck and head

• Pour cold water over your body 10-15 minutes before swim start

• Stay in the shade or under umbrellas

• Sip cold fluids regularly

Swim Phase

• Pour a bottle of cold water inside your wet suit 10- 15 minutes before you start

• Start as early as possible to avoid peak heat

Stay wet and aerodynamic to maximize evaporative cooling on the bike

Bike Phase - Aggressive Cooling at Every Aid Station

• Pour water over your head, neck, and back

• Wet your helmet and clothing completely

• Use cold sponges on pulse points (neck, wrist, and hips)

• Stuff ice in your kit/sports bra if your core temp is high

 Between Aid Stations

• Pour water on yourself every 10-15 minutes

• Use aerodynamic position to create airflow

• Consider menthol-based products for cooling sensation

Run Phase - Maximum Cooling Priority at Every Aid Station

• Grab ice and stuff it in your kit/sports bra

• Pour water over your entire head and body

• Use cold sponges on neck, wrists, hips, and forehead

• Walk through aid stations to maximize cooling time

Ice, water, and sponges—cooling at every aid station is non-negotiable

Between Aid Stations

• Pour water from bottles over your head every mile

• Keep your hat/visor wet

• Run through sprinklers or hoses if available

Heat-Adapted Pacing Strategy

• Begin bike 5-10 watts below normal race power

• Start run 15-30 seconds per mile slower than goal pace

• Use heart rate as primary guide - expect 5-10bpm higher for same effort

• Plan for negative splits - get faster as you cool yourself

• Walk aid stations completely to maximize cooling time

• Don't fight elevated heart rate - adjust pace accordingly

Race Day Kit Choices

• Light-colored tri suit (white/light colors reflect heat)

• Ventilated helmet with maximum airflow

• Light-colored hat/visor for the run

• Consider arm coolers or cooling towels

Transition Setup

• Place frozen water bottles in transition for T2

• Set up cooling towels in shaded area

• Have backup cooling supplies ready

  Nutritional Fluid and Cooling Support

• Aim for 24-28oz per hour on bike, 16-20oz per hour on the run

• Include electrolytes (200-300mg per hour)

• Choose cold drinks and cold foods at aid stations (frozen fruit, ice pops)

• Avoid hot foods or drinks

• Consider ice chips for internal cooling

Know the warning signs of heat stress—and act fast to stay safe.

Emergency Heat Management

Warning Signs to Watch For:

• Nausea, dizziness, or confusion

• Cessation of sweating

• Goosebumps in hot weather

• Extreme fatigue beyond normal race effort

Immediate Actions:

• Get to shade immediately

• Apply ice to neck, wrists, armpits, and groin

• Drink cold fluids if able

• Don't hesitate to seek medical help

Final Tip:

Got your own heat-racing hacks?  Drop us a note or leave a comment.  Please share this guide with your training friends.  Stay cool out there – and race smart!

Need a personalized plan for racing in the heat?

Coach Chet offers 1-on-1 coaching, including sweat testing and metabolic assessments to help you dial in your hydration, pacing, and nutrition strategy.  Reach out to get started and race with confidence – even on the hottest days.

Coach Chet