HOT WEATHER RUNNING

disorientation, loss of consciousness and seizures (status epilecticus). The body temperature may be higher than 104 degrees Fahrenheit. Sweating is often absent, but the skin may be quite moist from earlier perspiration. The core temperature must be brought down immediately. In runs, perspiration is usually noted, and you do not need the absence of perspiration , with the pulse noted to be faster than 160. The blood pressure may be low. Kidney damage (acute nephropathy) occurs in about 35 per cent of cases. Rhabdomyolysis (muscle breakdown) occurs and the myogolinuria (excretion of muscle breakdown products) contributes to the kidney injury. Liver damage is also evident when liver enzymes are measured following heatstroke.

These are the individuals who get "packed in ice". Rapid medical attention is vital.

Avoiding Heat Stress Injury

Hydration: Drink fluid 30 - 45 minutes before exercise and then a cupful every 10 - 15 minutes while exercising. After exercise drink more fluid than you think you need. Especially if you are over 40. Your thirst mechanism, does not appear to be as effective a gauge of your water needs as you age. Acclimatization: Gradually build up your tolerance for running in warmer weather. Stay Fit and don't overestimate your level of fitness: Individuals with a higher VO2 Max are more tolerant of heat tolerance than those with a lower level of fitness. Watch your health: Make sure you are aware of both medical conditions that you have and medications that can affect your tolerance of exercise in the heat. Medical conditions affecting your heat tolerance include diabetes, high blood pressure, anorexia nervosa, bulimia, obesity and fever. Dress Cool: Wear light weight shorts and a singlet rather than a tea shirt, to permit evaporation of perspiration. "

We all run for different reasons. Whatever the reason, we all want to enjoy running and to do that we need to consider what our body needs and what adjustments need to be made in order to have fun, and stay healthy.

With summer fast approaching, remember to drink plenty of fluids and pay attention to what you feel like whenever you run. Listen to your body!

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