Track Meet Day: Warm-Ups Between Events, Fueling and Heat

This article contains affiliate links: if you buy through them we may earn a commission, at no extra cost to you. Learn more.

A Saturday invitational. Team tents go up in the infield at 7 a.m., the field events start at 9, the 4×800 goes off at 9:30 and the 4×400 closes the meet some time after dark. In between, a sprinter might run the 100, the 200 and a relay, a jumper might long jump in the morning and triple jump after lunch, and a decathlete is only on day one of two. A track meet is a long day of short efforts, and the athletes who handle the waiting, eating and heat well usually perform best at the end. This page is how to get through meet day at any level, from a middle school meet to a championship weekend.

General information, not medical advice. Back to the track and field hub. Road race day (marathons, gels, pacing) has its own page: running race day.

How many events in a day?

In US high school, NFHS rules limit a competitor to four events, relays included. Since 2024, a note in the rule lets each state association set its own limit, up to a maximum of six, so check your state’s rules. College and open meets have their own entry rules, and championship meets add rounds: heats, semi-finals and finals, sometimes on the same day. That matters for health: across eight international championships, muscle and hamstring injury rates in the 100 m were higher in finals than in earlier rounds. Arrive at the final warm, fuelled and as fresh as the schedule allows.

Before the meet, get the schedule (the “time schedule” or “heat sheet”), circle your events and work backwards: when to eat, when to start each warm-up, when to report to the clerk or field event official.

Warm-ups between events

Your first warm-up of the day is the full one: easy jog, dynamic drills, strides, then event-specific work (block starts, a few approaches, easy throws). The challenge is what comes after. A 2015 review of warm-up research highlights the “transition phase”, the gap between finishing your warm-up and competing, and the value of staying warm through it. Research on re-warm-ups in team sports found that a short re-warm-up after a break improved jump and sprint performance compared with sitting still.

• Layers on: sweats or a jacket go back on right after each event and stay on until the call room.
• Short re-warm-up: 10–15 minutes before the next event, a few minutes of jogging, drills and two or three strides or short approaches. Your coach will tailor this.
• Between field-event attempts: rounds can be long. Stay warm, stay off your feet in the shade, and keep a few drills ready. Know your time limit: in the pole vault, rulebooks give one minute per attempt when four or more vaulters are left.
• Running events and field events at once: NFHS rules have procedures for athletes excused from a field event to run a race; tell the field official before you leave and check how much time you’ll have when you get back.

Fueling on meet day

The 2016 joint position of the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada suggests a pre-event meal of about 1–4 g of carbohydrate per kg of body weight, eaten 1–4 hours before competing, and going easy on high-fat, high-protein and high-fiber foods that can upset the stomach. For a 60 kg (132 lb) athlete, the low end is about 60 g of carbs: a bagel with jam and a banana. The 2019 World Athletics (IAAF) consensus statement on nutrition adds that competition days may need eating before, during and between events, with a plan you’ve practised in training.

• Long gap (2+ hours): a small meal: a sandwich, rice, pasta salad, a wrap.
• Medium gap (1–2 hours): an easy snack: banana, pretzels, a granola bar, a sports drink.
• Short gap (under an hour): small sips of a sports drink, a few chews or fruit, if anything.
• Two-day combined events: a 2019 review on nutrition for jumps, throws and combined events calls well-rehearsed competition-day fueling and recovery “imperative” for heptathletes and decathletes. Plan the evening meal and breakfast for day two too.

Pack your own food. Concession stands at meets are often hot dogs and candy, and nothing new should go into your stomach on race day. More on daily eating at track and field nutrition.

Hydration

ACSM suggests about 5–10 mL of fluid per kg of body weight 2–4 hours before exercise (300–600 mL for a 60 kg athlete), aiming for pale yellow urine. Through the day, sip regularly, especially in the sun. The National Athletic Trainers’ Association (NATA) says drinking to thirst is a safe approach when you don’t know your sweat rate, and warns against drinking so much that you gain weight, which raises the risk of low blood sodium. On long, hot days, a drink with electrolytes such as Nuun Sport or Skratch Labs adds sodium; a big bottle like the Nalgene 32 oz keeps track of how much you’ve had. If you have high blood pressure, kidney or heart problems or follow a low-sodium diet, check with your doctor before using electrolyte products, and follow the label.

Many athletes slip out of spikes and into slides like the OOFOS between events. Compare electrolyte mixes in our best electrolyte powder guide.

Heat: the long day in the sun

Outdoor track season runs into late spring and summer, and a meet can mean eight hours on a hot synthetic track. Heat affects everyone, not just distance runners. At the 2019 World Championships in Doha, core temperatures in the marathon and race walk peaked at 39.6°C on average (up to 41.1°C), and athletes who had recently had diarrhea were far more likely to have an in-race medical event. Heat-acclimated athletes placed better.

• Acclimatize: NATA recommends 7–14 days of gradually increasing training in the heat.
• Shade between events: a team tent, a hat and sunscreen; don’t warm up longer than you need to.
• Know the flags: many meets follow wet bulb globe temperature (WBGT) guidance. ACSM’s 2023 consensus statement describes rising risk as WBGT climbs and suggests canceling or modifying continuous activity at high readings.
• Know the signs: heavy fatigue, headache, dizziness or nausea point to heat exhaustion: stop, cool off, drink. Confusion or collapse can mean exertional heat stroke, a medical emergency. ACSM and NATA say cool first (cold-water immersion is most effective) and call 911.

Lightning and weather delays

A big open stadium is a bad place in a storm, and a vault pole is a long stick. NATA’s rule: “When thunder roars, go indoors.” No place outside is safe; get into a building or a closed vehicle and wait until 30 minutes after the last thunder or lightning. Weather delays can be long, so stay warm, keep snacking and re-warm-up properly before the meet resumes.

Meet day checklist

• Spikes, spike wrench and spare spikes; flats or trainers for warm-ups; slides for between events.
• Uniform, bib and safety pins (or your hip numbers), sweats and a rain jacket.
• Food for the whole day, two bottles, electrolytes.
• Hat, sunscreen, towel, a chair or blanket for the tent.
• Event gear: tape measure and markers for jumpers, poles, implements checked by the officials if you bring your own.
• The schedule, with your report times written down.

After the last event, the work turns to track and field recovery. Got a niggle from the day? See track and field injuries.

Meet day: FAQs

What should I eat before a track meet?

A familiar, carbohydrate-based meal 1–4 hours before your first event, low in fat and fiber, such as toast or a bagel, oatmeal, rice or a banana. Then small snacks between events depending on the gap.

How do I stay warm between events at a track meet?

Put layers back on right after each event, stay off your feet, and do a short re-warm-up (jogging, drills, a few strides) 10–15 minutes before your next event. Research shows a re-warm-up after a break helps jump and sprint performance compared with resting.

How many events can you do in a high school track meet?

Under NFHS rules, four, including relays. Since 2024, state associations may set their own limit up to six events, so check your state’s rules.

Should I drink electrolytes at a track meet?

Water is enough for most short meets. On long, hot days or if you sweat heavily, a sports drink or electrolyte tablet adds sodium and, in some cases, carbs. Don’t overdo fluids: NATA warns against gaining weight from drinking.

What happens to a track meet when there’s lightning?

Competition stops and everyone goes indoors. NATA recommends waiting 30 minutes after the last thunder or lightning before resuming. Re-warm-up before you compete again.