By Daphne Kirkwood, Race Director

After years of racing and directing endurance events, we've learned that you can't control the weather, but you can control how prepared you are for it.

As a race director, I see plenty of runners who have done the training but underestimate the conditions. The runners who seem to have the best race experience on hot days are usually the ones who started preparing the day before.

"A little preparation can make the difference between a miserable day and a really great race experience."

✅ Start hydrating the DAY BEFORE.

One of the biggest mistakes runners make is waiting until race morning to think about hydration. By then, it's often too late to catch up.

Sip fluids consistently throughout the DAY BEFORE your event and include electrolytes as part of your plan. Race morning should simply be about maintaining the hydration you've already built.

A few easy ways to stay on track:
• Carry a water bottle throughout the day.
• Include an electrolyte drink or tablet.
• Drink water with meals and snacks.
• Check your urine color—it should be light yellow, not dark.

✅ Have a hydration strategy.

Water stations are great, but sometimes they're not enough.

If you've trained with one, consider bringing:
• A handheld water bottle
• A hydration vest or pack
• A soft flask in a pocket

One of my favorite race-day hacks is carrying a small water bottle in the side pocket of my running half tights. If I'm wearing a sports bra, I've also been known to tuck one in the back there. It isn't fancy, but it works!

If you don't already have a hydration solution, stop by your local running store. For our Asheville events, our friends at Jus' Running are always happy to help you find something that works for you, and you can also visit them at the expo before race day.

✅ Adjust your expectations.

Heat and humidity make your body work harder. It is perfectly okay to slow your pace and race by effort instead of by the clock. Don't let your ego make decisions that your body will regret later.

One of the hardest lessons I've learned as a runner is that not every day is a PR day. Hot and humid races are about running smart, respecting the conditions, and giving yourself grace.

✅ Use the water stations.

Even if you only take a few sips, staying ahead of dehydration is much easier than trying to catch up later.

✅ Listen to your body.

If something feels off, slow down or walk. There is absolutely no shame in putting your health first.

One Last Thought

Some of the toughest races I've ever done weren't the hilliest or the longest—they were the hottest.

Be smart. Stay hydrated. Respect the conditions. And remember, a successful race isn't always about running your fastest time. Sometimes it's about making good decisions, getting to the finish line, and enjoying the post-race party.