Running in Hot Weather

So looks like I did not suffer Heatstroke or Heat cramps last Saturday. But heat exhaustion, maybe. Seems like even heat exhaustion is dangerous for someone with me medical conditions. Now, I got to really do some planning before the afternoon run.

What is heat stroke?

Heat stroke is a form of hyperthermia, an abnormally elevated body temperature with accompanying physical and neurological symptoms. Unlike heat cramps and heat exhaustion, two forms of hyperthermia that are less severe, heat stroke is a true medical emergency that can be fatal if not properly and promptly treated. 

Heat Cramps

Heat cramps usually affect people who sweat a lot during strenuous activity. This sweating depletes the body's salt and moisture. The low salt level in the muscles causes painful cramps. Heat cramps may also be a symptom of heat exhaustion.

Recognizing Heat Cramps

Heat cramps are muscle pains or spasms - usually in the abdomen, arms, or legs - that may occur in association with strenuous activity. If you have heart problems or are on a low sodium diet, get medical attention for heat cramps.

What to Do

If medical attention is not necessary, take these steps:

• Stop all activity, and sit quietly in a cool place.
• Drink clear juice or a sports beverage.
• Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
• Seek medical attention for heat cramps if they do not subside in 1 hour

Introduction to heat exhaustion

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.

Heat exhaustion symptoms

Warning signs of heat exhaustion include:

• heavy sweating
  
• paleness
  
• muscle cramps
  
• tiredness
  
• weakness
  
• dizziness
  
• headache
  
• nausea or vomiting
  
• fainting

The skin may be cool and moist. The victim's pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke, which is a medical emergency. Seek medical attention and call 911 immediately if:

• symptoms are severe, or
  
• the victim has heart problems or high blood pressure.

Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than 1 hour.

Heat exhaustion treatment

Cooling measures that may be effective include:

• cool, non-alcoholic beverages, as directed by your physician
  
• rest
  
• cool shower, bath, or sponge bath
  
• an air-conditioned environment
  
• Lightweight clothing