Apparent Temperature and Heat Ilnesses
This information may be useful for those interested in long distance running.
The chart above shows that today (29C, 60%HR, = ~37C, "some disconfort") it is fine to go for a run. Tomorrow may require precautions, however. These numbers are not exact science and every body (2 words) is different.
Adapted from "Running in the Heat; Respect Your Body, Respect the Heat"
by Mindy Solkin, and John Stanton's book.
This is intended for long distance running (marathons), but the information is pertinent.
Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down.
Dehydration is the process of losing fluid from the body, in this case through sweat. As you sweat you lose water and electrolytes. That's why drinking a sports drink containing electrolytes, as well as water, is so important. Because running in the heat exacerbates both overheating and dehydration, it is important to take precautions when running in the heat.
SIGNS OF HEAT-RELATED ILLNESS
1) HEAT CRAMPS
- Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
- Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
- Treatment: Drink water and sports drink, slow down, massage affected area.
2) HEAT EXHAUSTION
- Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
- Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
- Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.
3) HEAT STROKE
This is a medical emergency!
- Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.
- Conditions: High body temperature (41C or higher), lack of sweating characterized by dry, red skin, altered consciousness.
- Treatment: Call 911! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).
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