Heat Exhaustion Vs. Heatstroke

Heat Exhaustion Vs. Heatstroke

by | Jun 8, 2021 | Article, Reflection, Science

By Coach Adolfo Salgueiro

Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional, which, yet once again, it is not the author of this blogpost. Now, let’s proceed.

Heat Exhaustion vs. Heatstroke

Running in the summer heat requires a certain level of preparation to avoid heat related issues, including death (Jonas Ferlin, pexels.com)

As we enter the Summer months in the Northern Hemisphere and the coolness of the spring weather turns into a combination of heat and humidity that can make even the most motivated runner miserable, the time has come to refresh our knowledge on two important concepts. It is extremely important to understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but one can lead to death.

According to the Mayo Clinic’s website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.

Heat Exhaustion is caused by exposure to high temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering in the heat exhaustion zone in the first place.

Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in high temperatures. This most serious form of heat injury, it can occur if your body temperature rises to 104 F (40 C) or higher.

Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these diseases considering your level of physical activity during the warmer months.

I can’t state enough how important to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.


Heat Exhaustion

The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body to cool itself. A normal core temperature is around 98.6 F (37 C).

 If you don’t deal with this situation immediately, it may develop into a dreaded heatstroke.

The symptoms of Heat Exhaustion are:

  • Cool, moist skin with goose bumps

  • Heavy sweating

  • Faintness

  • Dizziness

  • Fatigue

  • Weak, rapid pulse

  • Low blood pressure upon standing

  • Muscle cramps

  • Nausea

  • Headache

Should you feel these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms don’t get better within in an hour, contact your doctor. Remember you are avoiding at all costs to have this escalate into a heatstroke.

Heatstroke

Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death.

The symptoms of Heatstroke are:

  • High body temperature (over 104 F or 40 C),

  • Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),

  • Alteration in sweating (skin feels hot and dry to the touch),

  • Nausea and vomiting,

  • Flushed skin. (Skin may turn red as the body temperature increases),

  • Rapid breathing (rapid and shallow),

  • Racing heart rate (Pulse may significantly increase),

  • Headache (Throbbing).

     

Prevention

  • It is imperative to be proactive, both for ourselves and on behalf of our running mates, in the avoidance of situations that may trigger heat exhaustion during the hot summer months. The Mayo Clinic recommends the following:

  • Wear loose-fitting, lightweight clothing,

  • Protect against sunburn,

  • Drink plenty of fluids,

  • Take extra precautions with certain medications (ask your doctor),

  • Take it easy during the hottest parts of the day,

  • Get acclimated to the new weather conditions.

Last year we wrote a blog post on Training Adjustments for the Summer Months, which may be worth revisiting as we prepare for the upcoming weather conditions.

Let’s take a little bit of time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.

 
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Training Adjustments for the Summer Months

Training Adjustments for the Summer Months

by | Jun 10, 2020 | Article, Coaching

By Coach Adolfo Salgueiro

 As summer approaches rapidly in the northern hemisphere, days are becoming hotter and humidity is ramping up with the passing of each day. We became accustomed to the mild spring (even if most of it was indoors due to the current world circumstances) and now we need to adjust to the harsh reality of the hot weather.

Training Adjustments

This Heat Index Chart by the National Weather Service, clearly explains the correlation between temperature and humidity. Be aware of it during your summer training. For a better view, click on the image to expand it.

When we run in hot weather, we get exhausted quicker and we must take precautions to avoid bad experiences or, even worse, dealing with dehydration and/or the dreaded heat stroke. Some situations could lead to permanent damage to the body or even, in severe cases, to death.

Adjusting to running in the heat is not just about drinking more water. It is about understanding the processes that will allow you to continue with your training in a safe way. Also, equally important, allowing you to recover quickly so you can keep going.

I have compiled 10 tips for you to be able to run safe during the summer. Especially if you are new to the activity or new to an area where heat is one of the considerations as you lace up your running shoes. These are by no means the end-all precautions to take, but it is a start.

 1.      Slow Down – Running in the heat is not the same as running in comfy weather. Your body is exerting itself at a higher rate to maintain the same level of perceived effort. You will need to run at a slower pace to keep the level of perceived effort. Make peace with this reality and keep moving forward.

2.      Plan your hydration needs ahead of time – Plan your route around places where water is plentiful. If that is not possible, plant water in your route, ahead of time. Remember to consume water before you become thirsty. Once you are thirsty, it may be too late to avoid dehydration

3.      Don’t overdo it with the water – With water intake is not about the-more-the-merrier. Hyponatremia is a life-threatening condition in which too much water in your body dilutes the amount of sodium in the blood. Keep yourself hydrated through your day and make sure your urine is lightly colored.

4.      Dress appropriately – Dress in light colors, which reflect mor light, thus deflect the heat. Avoid long sleeves, long pants, of outfits designed to sweat in excess.

5.      Stay connected– Well into the 21st Century is so easy to keep yourself connected while running. Carry your mobile phone during your runs and let someone know where you are and when are you expected to be back. You an also let a loved one track you in real time.

6.      Be aware of the effect of humidity – If you train in a region of high humidity, make sure you understand that displacing a saturated mass of air requires more effort than doing so with a drier, lighter one. This means additional effort to maintain the same pace as when it is dryer. Make sure to account for this difference. Make peace with it.

7.      Adjust your training schedule – If you are training for a fall marathon, make sure you are flexible on your schedule so you can switch that long run or that speed session to another day or time. Don’t be so strict that you end up hurting yourself because you refuse to push a difficult session for tomorrow.

8.      Opt for shady routes – Be smart with your routes. Plan accordingly, making sure there is plenty of shade, and places to stop should you need it.

9.      Don’t try to be a hero – Do not be afraid of stopping, cutting the run short, taking refuge in a shady place, asking for help, or calling it a day if you feel dizzy. Not only you will live to run another day, but your recovery process will be much easier, and you will be able to be back running, sooner.

Training Adjustments

Chart from www.weather.gov. For a better view, click on the image to expand it.

10.   Differentiate heat exhaustion from heat stroke – Being spent because of heat is one thing, heat stroke is quite different and also life threatening. Make sure you learn the symptoms so you may avoid tragedy. Please get familiarizes with the graphic below, which is borrowed from The US National Weather Service.

Conclusion

Running in the summer months is perfectly doable, but you have be smart. Plenty of people from hot and humid climates participate in great autumn races all over the world. New York, Berlin and Chicago, just to name the World Marathon Majors. The key is to plan ahead, be smart and always err on the side of caution, so you will live to run another day.

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