In light of expected conditions, Twin Cities In Motion’s medical directors Dr. Dave Supik and Dr. Jeremy Kastner have the following advice for participants: 

• Hydrate – We cannot underscore enough the importance of hydration during heat and above average humidity.  Please start your hydration before the race.  Start drinking about 2 cups of water two hours before your run. Drink another 6 to 8 ounces of water closer to your start time.  On the course, please listen to your body and drink when you are thirsty. You can assess your hydration status during a bathroom break and your urine color should be light yellow. 

• Dress “light” – Dress in light-weight moisture wicking fabrics. It is also best to dress in light-colored clothing that absorbs less heat. Consider adding a breathable hat and sunglasses as this can provide additional shade and protect from UV rays to your head and face. 

• Listen to your body – Monitor your well-being, be prepared to slow down or stop. If you feel nauseated, dizzy, lightheaded, clammy, or confused, please recognize this may be a sign of heat-related illness. Find our medical team wearing orange or our EMTs wearing yellow vests for further assistance. They may need to cool your body temperature to reduce the risks associated with heat illness. 

• Hydration on Course – Fluid stations in the marathon will be positioned at every 2.5 miles early in the course and will increase in frequency to every mile toward the end. These fluid stations will all have electrolyte sports drinks followed by water. You may also consider bringing a hydration belt or vest with a rehydration solution that you may be familiar with during training runs.