Heat-Related Training
The last few days could be a preview of what may be our reality down in LA in late May. We need to start preparing for those conditions. Here are some training tips for heat-related conditions.
HEAT EXHAUSTION
Cause: Failing to replace fluids and electrolytes when dehydration sets in.
Symptoms: A core body temperature of 102°F to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin.
Action plan: Apply a cold pack on the head and neck. Restore fluid and salt balance with foods and drinks that contain sodium.
HEAT CRAMPS
Cause: Loss of fluid and minerals (electrolytes) through respiration and sweat.
Symptoms: Severe abdominal cramps or large-muscle cramps (such as quads and glutes). Action plan: Restore fluid and salt balance with foods and drinks that contain sodium (salted snack foods, sports drinks).
HEATSTROKE
Cause: Extreme exertion, coupled with very hot, humid conditions and dehydration, impair your body's ability to maintain an optimal temperature.
Symptoms: A core body temperature of 104°F or above, headache, nausea, vomiting, diarrhoea, rapid pulse, disorientation.
Action plan: Emergency medical attention necessary.
HYPONATREMIA
Cause: A low level of sodium in the blood. Most runners are not aware that they can drink too much water. If you drink only water during your race, you will dilute your blood.
Symptoms: Nausea, muscle cramps, confusion, slurred speech, unsteady stride and disorientation. Because these symptoms mimic those of heat exhaustion, many runners make the mistake of increasing water consumption, which make the condition even worse.
Action plan: Seek medical attention. Drinking sports drinks and eating salty foods can treat minor symptoms. Avoid anti-inflammatory medications.
Prevention is better than cure, so it's up to you to recognize the early warning symptoms and take appropriate action.
- Take a walking break if needed to let your body cool down
- Drink at each water stop, take water and or Gatorade
- Watch out for symptoms of dehydration
- Wear a hat and sunscreen
HEAT EXHAUSTION
Cause: Failing to replace fluids and electrolytes when dehydration sets in.
Symptoms: A core body temperature of 102°F to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin.
Action plan: Apply a cold pack on the head and neck. Restore fluid and salt balance with foods and drinks that contain sodium.
HEAT CRAMPS
Cause: Loss of fluid and minerals (electrolytes) through respiration and sweat.
Symptoms: Severe abdominal cramps or large-muscle cramps (such as quads and glutes). Action plan: Restore fluid and salt balance with foods and drinks that contain sodium (salted snack foods, sports drinks).
HEATSTROKE
Cause: Extreme exertion, coupled with very hot, humid conditions and dehydration, impair your body's ability to maintain an optimal temperature.
Symptoms: A core body temperature of 104°F or above, headache, nausea, vomiting, diarrhoea, rapid pulse, disorientation.
Action plan: Emergency medical attention necessary.
HYPONATREMIA
Cause: A low level of sodium in the blood. Most runners are not aware that they can drink too much water. If you drink only water during your race, you will dilute your blood.
Symptoms: Nausea, muscle cramps, confusion, slurred speech, unsteady stride and disorientation. Because these symptoms mimic those of heat exhaustion, many runners make the mistake of increasing water consumption, which make the condition even worse.
Action plan: Seek medical attention. Drinking sports drinks and eating salty foods can treat minor symptoms. Avoid anti-inflammatory medications.
Prevention is better than cure, so it's up to you to recognize the early warning symptoms and take appropriate action.
- Take a walking break if needed to let your body cool down
- Drink at each water stop, take water and or Gatorade
- Watch out for symptoms of dehydration
- Wear a hat and sunscreen
posted by Unknown at 9:14 PM
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