When I first started coaching Linda I insisted she bring a water bottle to the runs. Only after I made her start carrying mine for me did she decide to bring her own. Lesson learned and we’ve spread this message Loud and Long, “Hydrate to Frequent Potty Breaks!”
I cranked out a comfortable 9 miles this morning, pace slow and carrying water, the heat and humidity not even a nusiance. You’ve got to take special care to avoid any number of heat related health problems. Summer time is no time for Silly Tricks when it comes to training and racing.
I hear a group is conducting a “Sweat Off” during this Saturday morning’s run, that is indeed quite dangerous as well as silly. James Ray’s three counts of negligent homicide should have the promoter rethinking such foolishness, I sure would not want to be responsible for that. Hopefully there will be no news to report come Sunday. If you are gullible enough to entertain such nonsense please pay attention to yourself and others for the following signs of Heat Related Illnesses:
Heat Rash: Heat rash is a skin irritation caused by excessive sweating during hot, humid weather. It can occur at any age but is most common in young children. Heat rash looks like a red cluster ofpimples or small blisters.
Heat cramps: A person who has been exercising or participating in other types of strenuous activity in the heat may develop painfulmuscle spasms in the arms, legs, or abdomen referred to as heat cramps. The body temperature is usually normal, and the skin will feel moist and cool, but sweaty.
Heat syncope: Someone who experiences heat syncope (fainting) will experience the sudden onset of dizziness or fainting after exposure to high temperatures, particularly after exercising in the heat. As with heat cramps, the skin is pale and sweaty but remains cool. The pulse may be weakened, and the heart rate is usually rapid. Body temperature is normal.
Heat exhaustion: Heat exhaustion is a warning that the body is getting too hot. Those most prone to heat exhaustion include elderly people, people with high blood pressure, and people working or exercising in a hot environment. A person with heat exhaustion may be thirsty, giddy, weak, uncoordinated, nauseous, and sweatingprofusely. As with heat syncope and heat cramps, the body temperature is usually normal in heat exhaustion. The heart rate (pulse rate) is normal or elevated. The skin is usually cold and clammy.
Heat stroke: Heat stroke is a serious, life-threatening condition that occurs when the body loses its ability to control its temperature. Victims of heat stroke almost always die, so immediate medical attention is essential when problems first begin. In heat stroke, a person develops a fever that rapidly rises to dangerous levels within minutes. A person with heat stroke usually has a body temperature above 104 F (40 C), but the temperature may rise even higher. Other symptoms and signs of heat stroke may include confusion, combativeness, bizarre behavior, feeling faint, staggering, strong rapid pulse, dry flushed skin, and lack of sweating. Delirium or comacan also result from heat stroke.
While heat cramps, heat syncope, and heat exhaustion may all be present in mild degrees, you should always contact a doctor or seek emergency medical attention if the symptoms of these conditions are severe or worsen with time. Heat stroke is a true medical emergency. If a person has the symptoms of heat stroke, you should notify emergency services (911) immediately.
**information from www.medicinenet.com