I have written about the dangers of running on hot days several times, but this past week is a reason to remind everyone to take precautions. The temperature has been in the mid to upper 90s with a few 100-degree days in several areas. This is bad enough, but when you add in the relative heat index for the day, the temperatures feel like 110+ degrees. The humidity is high, even in the early morning, and that is cause to be aware of the dangers of heat during a run.
Some men runners think that running without a shirt will be the coolest way to run. What happens is that they will develop a layer of sweat on their body, the sweat acts as an insulation, and will actually increase body temperature. A high tech shirt that absorbs the sweat and gets the moisture away from the skin and into the air where it can evaporate is a better option. A mesh type shirt is also good.
There are three levels of problems with running, or exercising, during days when the temperatures are high. It is cause for concern for an average day out in the sun, but it is especially relative for anyone running, working, or doing strenuous exercise outside. The runner in a 5K or 10K race during a hot day, is more at risk than the average person outside. The problem is that the runner is trying to run fast and finish a race to get an award. The warning symptoms of heat-related problems come on so much faster that many times the runner does not even recognize them before it is too late. The first warning sign is heat cramps. The muscles get tight, become a little painful, and may even cramp up slightly. A runner in a race often experiences this sensation every time they run hard in a race. The chances that a runner will not recognize the first warning signs of heat cramps is a very real problem.
The second warning sign is heat exhaustion. This is when heat problems get serious. The warning signs include the appearance of “goose bumps” on the arms and the sensation that the hair on the back of the neck is “standing on end”. There is often heavy sweating along with this stage. The sweating is a cold sweat. This is different than the sweat a runner may experience for exertion of running in a race. The problem is that too many runners think that they can run through these warning signs and still keep going. I can personally tell you that the chances of you running through these warning signs before it is too late are not good. On two occasions I tried to keep going after the goose bumps appeared. The one time I lost all concentration and had no idea how I got within a block of my house. I figured I could run that last block — and ended up walking (should say staggering) — that last block and made into an air conditioned house. The second time I was lucky that I was at home when the symptoms hit and I found myself lying on the ground almost unable to move. It is not something that a runner can run through and keep going.
As a race director I have had to pull runners off the course for their own safety. They are incoherent and more than likely resistant to getting into the air conditioned car to take them back to the finish area. It takes some strong words to get them into a safer environment and prevent them collapsing. At one race a runner was walking back to his car and fell over into a ditch. His buddy told us not to worry as, “He is an experienced runner and is OK.” I told his buddy that lying in a ditch is not being okay and proceeded to administer first aid to the fallen runner. One other runner near the finish line bounced off a store front window and fell on the sidewalk. He thought he could still get up and finish. I had to convince him that he was finished and called for the EMT’s to come and pick him up. These are just examples of what happens when you ignore the warning signs and try to push on through them.
The third, and most dangerous, heat problem is heat stroke. The runner stops sweating, skin temperature get hot, heart rate increases, and the danger of it being a fatal cause of death is very real. It is very important to cool the runner off as quickly as possible. Put cold compresses under the arm pits and on the chest area. Ice covered with towels will also work. Getting fluid, preferable cool water, into them to start rehydration. I have read different reports on the benefit of an energy drink, like Gatorade, versus cool water as the best fluid to administer. Some energy drinks have too much sugar in them and that will slow the absorption down. One report mentioned that cold water is absorbed the fastest. The key is to administer fluid to help bring down the body temperature as soon as possible. Do not waste time arguing which fluid to give the fallen runner, just get some fluid in them. Splashing water on them is good as the evaporation process will help cool the runner. Do not put a blanket over them, as I have seen some people do. You need to cool them down, and a blanket over their body, is not the way to do it. Get help as soon as possible from EMT’s, or to a hospital, to aid the runner.
This is just another reminder that running, or exercising, or working, during hot, humid, weather can be dangerous and to be aware of the warning signs.
