When training for a hot-weather race, one of the first things you must do is drink lots. Even mild dehydration will cause your muscles to cramp up. The blood flowing through your muscles carry liquid to help them stay strong. When you run out of water, your muscles will begin to seize in protest.
Cramps will not only affect the target muscle groups, but they can also hit your stomach, causing gastrointestinal distress. Performance will continue to be compromised as you dry out. Headaches, disorientation, and irritability follow.
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