Have you ever trained so hard in the heat that you've experienced the strangest of symptoms? With the heat and humidity upon us here in Cyprus, I thought that I would put my Sports First Aider hat on and give you the low down on how the heat may impact the body.
Did you know that there is heat exhaustion and heat stroke? They are quite different conditions and the latter is the more evil....
What is Heat exhaustion?
It is caused by salt and water loss from the body caused by sweating excessively. It comes on slow and gets those of us not used to training in the heat and humidity. If you have been unwell with sickness or diarrhoea, be careful as you are more likely to suffer from heat exhaustion.
How to treat it?
Electrolytes with fluids (our favourite is Micromania's High 5)
Cool down (sit in shade, poor water on your head, remove any extra clothing)
Get medical help if the symptoms don't subside fairly quickly
What is heat stroke?
The thermostat in the brain fails and you lose the ability to regulate your body temperature. Long exposure to hot conditions often bring this on. It can follow on from heat exhaustion when sweating stops and the body loses its ability to cool itself down. It can come on very fast. Goosebumps can often follow, as your body just can't tell what the temperature is!
How to treat it?
The aim is to lower the body's temperature asap - fan, sponge with cold water, or even poor cold water over the casualty
Get urgent medical help
How can I tell them apart?
Heat exhaustion Heat stroke
Comes on slow Comes on very fast
Sweating, pale, clammy skin Hot, flushed, dry skin
Cramps
Rapid, weakening pulse and breathing Full bounding pulse
Body temperature above 40 deg
Restlessness
Deterioration in level of response
Collapse
An alarming reality about Heat Stroke |
For those of us who love to run the trails in the blistering heat and humidity, it is imperative to know when you're beat. It is important to run with others so that you have help if necessary and so that someone can point out when you are beat, even if you think you're not. I have been guilty of the latter and vaguely remember insisting that I was okay to continue running, even though I had to dive for shade under the smallest of bushes every few meters, whilst breathing like Darth Vader, feeling so restless and collapsing on thorns and prickles.
Tips
Acclimatise to the heat/humidity
Be more gentle with yourself if you have been unwell
Wear a light coloured technical cap and wet it if you have to
Wear appropriate technical clothing
Start earlier when it is cooler
Listen to your body - are you beat?
Have adequate electrolytes and fluids
Make sure you've been eating and drinking appropriately on the build up to your run
Slow down if necessary
Do a first aid course and become more aware
Run with a Club who has the necessary experience to spot the warning signs
Train appropriately and the sky is the limit
