Archive for August, 2008
Celeb-Runner: Elizabeth Hasselbeck
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- Elizabeth Hasselbeck
Are You in Danger of Heat Stroke?
Posted by: | CommentsSo in spite of all the heat warnings, in spite of everyone suggesting that maybe today is a good day to sit this one out, and in spite of a nagging thought that maybe the humidity combined with the temperature is a little too much today, you decided to go running. And now, you’re a mile and a half from your starting point and feeling a little off. How much is too much and what should you be looking for? Here are some tips.
SIGNS OF HEAT-RELATED ILLNESS
1) HEAT CRAMPS
Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
Treatment: Drink water and sports drink, slow down, massage affected area.
If the Sun Beats You Down...
2) HEAT EXHAUSTION
Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.
3) HEAT STROKE
This is a medical emergency!
Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.
Conditions: High body temperature (106 or higher), lack of sweating characterized by dry, red skin, altered consciousness.
Treatment: Call EMS! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).
And remember to pay attention to your gut instinct. If you have that nagging feeling that today is a good day to stay in and out of the sun’s effects, you might want to go with that. There’s always a little cross training at the indoor gym to be done.
Hot Enough for You – Part Deux
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- How much should you put your body through?
| Apparent Temperature |
Heat Stress Risk with Physical Activity and/or Prolonged Exposure |
| 90° – 105° | Heat cramps or heat exhaustion possible |
| 105° – 130° | Heat cramps or heat exhaustion likely Heatstroke possible |
| 130°+ | Heatstroke highly likely |
The remaining of our top ten precautions for running in the heat?
6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor. Check that: ALWAYS WEAR A HAT WITH A VISOR. If you’re running at least in part to keep your body at its youthful, trim and healthy best, you certainly want your face to match that glowing health, right? Prevent wrinkles now.
7) Wear light-colored micro-fiber clothing.
Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.
9) Eat salty foods and drinks such as pretzels and tomato juice.
10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.
And when you start to feel even the smallest bit of discomfort, cramping, dizzyness, or nausea on a hot day, get out of the sun. Those are the first signs that you could be over-exerting in the heat. We’ll have more about that tomorrow.
Until then, have a great run!