We are not camels! Managing running in the heat.

We are not camels! Managing running in the heat.

The conituing hot weather over the next week might cause many of us diffciulties whilst trying to continue to run, race or exercise.

These potential difficulties are linked to two factors: hydration and overheating.

Hydration  

We all know that we should keep well hydrated. Achieving this is not as simple as you might think. The ideal amount of fluid intake varies depending on the conditions and the individual. Drink too little and you might become dehydrated, too much and you become over-hydrated.

Both have medical and performance consequences and some argue strongly that overhydration has the far more serious consequences. Many people have died from overhydration in numerous situations including marathons.

Symptoms of dehydration

• Feeling thirsty - this is the earliest and most prominent symptom.

• Feeling weary, tired, weak

• Feeling light headed and dizzy. These tend to present as the dehydration worsens. 

Managing Dehydration

• If you start to feel thirsty or have a dry mouth - DRINK. But drink to thirst - don't overdo it. We are not camels.

• How much depends on on individual factors but about 400-800ml per hour (about two cup maximum). 

Symptoms of Overhydration

• Impaired performance

• Sloshing in stomach or bloated feeling

• Swollen hands, legs or feet (watch strap getting tighter, shoes tighter)

• Nausea & Vomiting 

• Headache. Note headaches are not a symptom of dehydration.

Managing Overhydration

• Stop taking on more liquids

• If you are concerned or start getting the more serious symptoms of nausea / vomiting / headache then get medical attention.

Overhydration tends to occur when we think we need to drink lots whilst running so drink regulary even when we’re not feeling thirsty.

Overheating

The very high temperatures over the next week will mean a serious risk of over heating or heatstroke to occur whilst exercising.

Heatstroke occurs when the core body temperature rises to a level which is potentially very harmful. The main parameters governing this are speed i.e. energy required per unit time, and external temperature. Heatstroke therefore tends to occur in very hot conditions and with faster running or racing. The faster we run and the hotter it is the more heat we generate. Heatstroke is usually very rare in the UK but more of a risk when temperature head up to 30 degrees and above. The extreme temperatures next week will make heatstroke far more likely and the far less serious condition of heat exhaustion very likely. Heat exhaustion is caused by external temperature rise i.e. on your skin. Your body does not like this and treats it as a warning signal generating symptoms in order to force you to slow down. Heat exhaustion occurs when the body just isn't adapted to the hot conditions. This will be the case for many of us! Many runners will be physiologically incapable of handling the thermal load and may then experience symptoms of heat exhaustion. Heat exhaustion is detrimental to performance but normally doesn’t lead to heatstroke as the conditions for the core body temperature to rise to critical temperatures.i.e. sustained speed , are not present.

Symptoms of heat exhaustion

• Impaired performance

• Fatigue

• Headache

• Dizziness

• Short of breath

• Nausea / vomiting

Managing heat exhaustion

• Slow down - the slower you run, the less heat you generate the cooler you'll be. 

• Use cooling techniques to lower your skin temperature - water over your head, cold drinks, ice, run in the shade etc. 

Summary

• Stay hydrated but don't overhydrate - drink approximately 400-800 ml (1-2 cups) per hour during a run / race. 

• Try to avoid getting too hot before you start running - stay in the shade, put cold water over your head, on your neck or wrists.

• Consider running at cooler times in the day or at a more sedate pace than normal.

• Keep as cool as possible during the run (shade, cold water over body, run through a stream or have a quick dip in a river / lake mid run.)

• If you start to struggle - slow down, evaluate the cause - dehydration, over hydration, or heat exhaustion and act accordingly. If you are not feeling thirsty it's unlikely to be dehydration.