Heat conditions are expected to be significant for Wednesday's running of the Bluegrass 10,000.
The forecast calls for a race-time temperature of 75 degrees with 85 percent humidity.
Here are a few tips on how to (try to) beat the heat.
Eat a nutritionally balanced diet and drink plenty of fluids during the 24 hours before the race.
Tuesday night, consider a meal high in carbohydrates and low in protein: bread, potatoes (not fried) and pasta, for example, which should be eaten no later than 8 or 9 p.m. Race-day breakfast choices include fruit juices and easily digestible foods such as grain cereals, and should be eaten at least 1 to 11/2 hours before the race.
Wear loose-fitting, light-colored clothes.
Slow your pace to deal with the heat.
Once again, hydrate. This includes taking advantage of the seven water and/or first-aid stations located along the course and at the finish area.
Be sure to note, in waterproof ink, on the back of your race number pertinent identification and medical information. That includes the name of your doctor and hospital preference. An overheated runner can become confused and unable to communicate even basic information such as name and address.
Recognize signs of various levels of heat illness:
■ First degree — Light-headedness, excessive fatigue, paler-than-normal skin color.
■ Second degree — Cramps, reduced sweating.
■ Third degree — Fainting, low blood pressure, rapid pulse, chills, confusion and automated behavior, such as running without realizing where you are going.
Symptoms can escalate to fourth degree, which can lead to coma or death.
Runners suffering first- or second-degree symptoms should stop running and seek help. Immediate medical attention is necessary for anyone suffering third- or fourth-degree symptoms.
After the race, replenish your system with more fluids, regardless of whether you are thirsty.