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Main » 2013 » October » 18 » How You Can Prevent Any Heat Exhaustion While Running by Lynsey Carter
12:12 PM How You Can Prevent Any Heat Exhaustion While Running by Lynsey Carter |
How You Can Prevent Any Heat Exhaustion While Running by Lynsey Carter
One
of our body's primary roles is for it's core temperature to remain at 98degrees
F. Heat exhaustion, some would call it dehydration, occurs when our body's
sweating cannot cool down to this temperature. Our body will try to do what it
can by sweating or by sweat evaporation, but when our body cannot perform this
action, it can lead to overheating and developing heat exhaustion while running
especially.
Athletes may suffer a loss of performance of up to 30% and
experience
* flushing;
* low endurance;
* rapid heart
rate;
* elevated body temperature;
* and rapid onset of
fatigue.
Dehydration symptoms generally become noticeable after 2% of a
person's normal water volume has been lost.
Initially, you will
experience thirst and discomfort, possibly along with some loss of appetite and
dry skin.
Symptoms of mild dehydration include -
*
thirst;
* decreased urine volume;
* abnormally dark
urine;
* unexplained tiredness;
* irritability;
* lack of
tears when crying;
* headache;
* dry mouth;
* dizziness
when standing due to orthostatic hypotension;
* and in some cases
insomnia.
In moderate to severe dehydration, where you sweat too much,
there may be no urine output at all.
Other symptoms in these states
include -
* lethargy or extreme sleepiness;
* seizures;
*
sunken fontanel (soft spot) in infants;
* fainting; and
* sunken
eyes
- thank you Wikipedia.
Dehydration, or heat exhaustion can
happen very easily during excessive or strenuous physical activity, which are
excessive sweating causes. Running or jogging are the two main causes of heat
exhaustion. Even though your body temperature is very likely to become high it
does not mean that you cannot enjoy your running Louis Vuitton. Millions of people run
or jog every day, and there are extremely few incidences of death or permanent
injury from heat exhaustion. The major key to preventing heat exhaustion is to
take the necessary precautions before you begin your run...always. If you do not
think it is safe, then it probably isn't.
How to Prevent Heat Exhaustion
While Running -
1. Be sure to always drink plenty of fluids some hours
before your run as you will tend to be sweating excessive amounts of fluids.
Water or electrolyte-balancing (isotronic) drinks are the very best fluids of
choice. Avoid all other drinks such a soda or coffee, as sodium and caffeine can
act as dehydrating agents. ALWAYS take a full water bottle with you as you run.
There are plenty of running accessories available that will make carrying a
bottle easy.
The electrolytes are important chemicals in our blood that
help to regulate so many different functions within our body. Any imbalance of
electrolytes can cause different symptoms, depending on whether the electrolyte
levels are either too high or too low. You will need to be able recognize any of
the symptoms of your own electrolyte imbalance, and what causes it Louis Vuitton bags. This way, you will
be able to obtain the correct treatment when it becomes necessary, and therefore
help to prevent any electrolyte imbalance in the future.
2. As you know,
your body does cool down through the process called perspiring ( or more
commonly, sweating).
Your perspiration needs to be able to evaporate off
your body to complete the cooling-down process. Should you be overdressed, or
dressed inappropriately in the wrong type of clothing, your body will not be
able cool down effectively as it should.
You will need to wear light
clothing that has a loose fit and also has the ability to breathe and absorb
your sweat, and cotton is by far the best conductor material for this process.
This type of clothing (cotton) will allow you to cool-down effectively, as it
will not prevent any of your perspiration from evaporating away.
3. You
may need to try to find a cooler, and perhaps easier, running route. Choose
those streets, or roads, that are lined with shady trees, or buildings offering
shade, on at least on one side of the street. You can check your local street
directory or road map to find, or work out, your new running route. Perhaps you
could even drive the new route beforehand to make sure it does fit into your
selection criteria, and then you will also be able to check the mileage quite
accurately so that you will know how far you are going to run each time! This
will be great in knowing your timing recording too.
You will most
definitely need to hydrate during these, or any, long periods of exercise, and
it is absolutely critical to not only replace any fluids lost to sweat, but also
the excreted electrolytes. By not doing so, can result in a very serious health
condition called hyponatremia which, if left untreated, can lead to death. (
Hyponatremia is an electrolyte disturbance -a disturbance of the balance of
salts in the blood - in which the sodium concentration in the plasma is lower
than normal (hypo in Greek), specifically below 135 mEq/L. The large majority of
cases of hyponatremia occurring in adults result from an excess amount or effect
of the water retaining hormone known as Antidiuretic Hormone commonly
abbreviated as ADH) - thanks again Wikipedia
4. Also, you will probably
need to choose a cooler time of the day to do your workout, especially during
the hotter summer months. Either before 10am, or after 6pm, would be more ideal
times to choose other than choosing the much hotter noon-time run post by
haiyan902. During sports events such as marathons, athletes take frequent water
stops and water breaks to avoid dehydration, and lately in the Olympic Games
marathons, these races have been run at the coolest times of the day, either
early morning or early evening. Otherwise the effects on the athletes could be
devastating.
So, if you happen to experience any of these symptoms of
heat exhaustion -
* cramping;
* faintness;
* rapid
pulse;
* headache; or
* nausea,
then you will need to get
out of the heat very quickly, pour cool water over yourself immediately, and
seek urgent medical attention. Especially seek medical attention immediately if
you are unable to manage the symptoms of an electrolyte imbalance on your
own.
Your health is all important! This is the only body you will ever
have so you must treat it as such!
Copyright (c) 2010 Lynsey Carter
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