Ways to beat the heat

I'm a pretty frequent runner and with the recent spike in weather thought this would be a good discussion to demonstrate how one can 'Beat the heat.' First, try running in the morning since it is cooler, but the humidity is going to be higher. If you run in the afternoon the pavement holds the heat from the day. If you can run in the shade. Some trails in the area with lots of trees provide cover from the sun. Try running around Massabesic lake in Manchester or Auburn. Also, the more you run in the heat you're going to sweat and that sweat will serve as a facilitator for the sun and will generate sun burn and possible skin disease. In addition, one can wear a hat to protect your face, a runner's hat features a breathable liner with dri-rite material that lifts the sweat from your head. When it comes to running in the heat I like to carry water with me by hand or on what we runners' call a fuel belt. Typically you want to hydrate a lot before a run, but give yourself an hour before your run with reduced hydration to let things settle in (I can go into more detail if you would like, just ask). To hydrate correctly while running most experts recommend 6 to 8 fl. ounces every 30 minutes, of course you can survive 30 minutes without water, but anything longer you should bring water. Moreover, when running in the heat you want to slow the pace 10 to 15 seconds slower than normal comfortable pace. Now post-run you want to drink some water and some powerade/gatorade to get the electrolytes back in your system. The best thing to do is take a cold shower or and ice bath (this may be too much for some, but the longer distance runners it's recommended). While putting the cold water or ice on your body remember that heat exacerbates swelling thus the cool ice or water drives the blood away from your muscles and back to your core giving your muscles a break. I highly recommend this technique. Any questions just ask? Can you think of any extra tips?