Beat the Heat – Preventing Heat-Related Injuries When Running


Warm weather is approaching, which sends many more people outside to run. With the heat comes additional challenges, and the need to be smart about running. Here are some tips and guidance on how to beat the heat when running more outside in the hotter weather.

One of the common heat associated illness which there is during running is heat cramps. These are cramps which occur during and after in the muscles. Significant loss of water and electrolytes and lactic acid are the reasons for this. Quadriceps and the calves are usually affected though stomach cramps additionally occur.

Heat cramps can be detected after running for several hours when one feels cramps or spasms in the muscles and the runner or one is profusely sweating. Sometimes, a runner suffering from heat cramps could experience vomiting, nausea and fatigue. To avoid heat cramps, one must take in water or any sports drink before, during and after.

Generally persons who are well hydrated seldom experience heat cramps.

Another problem experience by runners is heat exhaustion. What exactly is heat exhaustion? Well, heat exhaustion is when a runner is just not capable to sweat to cool her or his body. Normally it happens when someone sweats so much, is exercising in warm weather and doesn’t take in enough fluids to replace the reduction liquids.

This really is brought on by dehydration or the loss of electrolytes. How can one know he is experiencing heat exhaustion? Tiredness, headache, dizziness, nausea, vomiting, feeling of weakness, decreased coordination, heavy perspiration and the blood pressure becomes quite low are symptoms.

If a person experiences any of the symptoms he/she should seek out a cool place to stay and rest. To prevent this, one must make certain that she or he drinks a lot of water before, during and after race or training.

The third sort of illness experience by runners which is heat connected is the heatstroke. A heatstroke is a critical medical condition and it can occur when a person is exercising or running in a place that is warm or hot. When the body of the smuggler is unable to modulate its temperature therefore a heatstroke usually ensues, the temperature keeps on growing.

The body and those who experience this perspiration heavily emits more than it can lose making the body temperature of the individual rise to high levels. Additionally, there are other causes for heatstroke from infections or fever, high blood pressure, not used to heat plus some medications like amphetamines and these are.

A heatstroke can be detected by one from dearth of red, perspiration and dry skin, altered consciousness, confusion, convulsions/seizures, high body temperature, and trouble in breathing. One must seek medical attention, to avoid heatstroke from happening. While waiting, he or one must rest in cool place and apply cold or ice water in distinct regions of the body.

Here are some additional tips on running in the heat from master runner Jeff Galloway.


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