Listen to Warning Signs of Heat Exhaustion and Heatstroke

Wed, 09/28/2005 - 4:46am admin

***image1***The medical and athletic communities lost a highly respected member when pediatrician Pete Hastings suffered from heatstroke while participating in a triathlon recently. After remaining on dialysis and a ventilator for a week, the 38-year-old veteran triathlete lost his fight and passed away Sunday morning. The fatal episode occurred during a triathlon in hot and humid conditions.

On a smaller scale, and much less tragic, another runner tells a tale of attempting to run 20 miles in preparation for a marathon. The run was cut short by a pounding headache and feelings of dizziness and nausea. Just yesterday, a field of runners hit the beach for 13 miles at the Hilton Head Half-Shell 5K and half-marathon. No shade, blazing sun, and high humidity contributed to slow times for everyone.

Conditions like these are prime for heat exhaustion and heat stroke to occur. In hot, humid weather like that which we know so well, it is important to make sure to stay hydrated and avoid excessive exertion. Just how much is too much is hard to determine, especially for an athlete who is driven and determined to win no matter what the costs.

Despite the fact that summer is officially over, there are still many days ahead that will continue to feel terribly hot. There are some things to remember to avoid heat-related conditions, even as we move into October.

Stay well-hydrated. Be sure to drink water before, during, and after an event or workout. Specially formulated sports drinks may replace the electrolytes lost through perspiration, but these drinks usually aren’t that beneficial for the average exerciser, and many contain added sugars.

Avoid excessive alcohol prior to a strenuous exercise session. Football season is well underway, coinciding with the training season for marathoners. Many runners may partake in tailgating festivities on Saturdays, with intentions of doing a long run (up to 20 – 24 miles) the following day. Tailgate in moderation!

When exercising outdoors, try to do so in the early morning or evening hours when the sun is not so hot and there may be a slight breeze.

It is also important to know the warning signs of heatstroke. Warning signs include:

Abdominal and/or leg cramps

Headaches

Nausea

Dizziness

Staggering gait

Moist, cool, pale, or flushed skin can signify heat exhaustion

Red, hot, dry skin can signify heatstroke (much more serious than heat exhaustion)

Rapid heart rate

Rapid, shallow breathing

And if you or someone else should experience any of these warning symptoms:

Get the victim out of the heat

Loosen any tight clothing

Apply cool, wet cloths

Give cool water to drink – but only about 4 oz every 15 minutes. If the individual refuses water, call 911.

Vomiting or changes in consciousness indicate a worsening of the condition, and 911 should be called. If ice packs are available, place them on the person’s wrists, ankles, armpits, neck, and groin to cool the larger blood vessels.

Until the weather cools, continue to plan appropriately for warm weather, approach your exercise safely, and pay attention to your body’s warning signs.

Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, on Sullivan’s Island. Offering group fitness classes, PrimeTime Spin, private yoga, personal training, and monthly gym membership, Meredith divides her time between the gym on Sullivan’s Island and limited in-home training here on Daniel Island, where she resides along with her husband and two cats. Meredith can be reached with your fitness questions at 883-0101, or Meredith@primetimefit.net.

Listen to Warning Signs of Heat Exhaustion and Heatstroke

Daniel Island Publishing

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