Are You in Danger of Heat Stroke?

So 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.