Heat Stress and Heat Stroke

*Noosa News on Friday had a scathing attack from a Noosa local doctor who was in the Noosa Hospital ED department on Sunday, on the amount of people who were hospitalised after the Noosa Tri last weekend. 5 athletes were admitted to Intensive care! All were men, in their 30's who went down in the run section of the race. Here are just some of the things he had to say

'It was like they had a barbecued brain, heart, kidneys , muscles, liver and skin... these people came in with temperatures over 40 degrees and are hyperthermic. They needed 7-8 litres of fluid before they started to respond, all stayed in hospital for 3-4 days and two were treated on a ventilator for 48 hours..who knows what serious long term effects they could suffer because of this'................and this is all in the name of fitness and health!

As a running coach I get very edgy when the weather starts to heat up, especially the high humidity levels...as I know how deadly and damaging heat stress and heat stroke can be...and runners are in a high risk group...never run on a course if you do not know if you can get a drink; cut back your distances and always stop if you feel not right, walk, get help, sit in the shade....we are doing this to improve our health and lives...not kill ourselves.

As we are coming into Summer running, please refresh yourself on what precautions to take when running in the heat, read my Heat Stress Tip, it may not just save you, but it will help you know what to do if you come across another runner suffering whilst you are out there*

Heat stress and Heat Stroke

I think we all agree that heating up when you run is normal, especially in these summer months. The heat in QLD is quite deceptive, because the temperatures do not reflect how warm and humid the air can be, and often it isn’t until you start running the you realise how hot and uncomfortable it is. The worst possible conditions that could bring on heat stress are hot , humid, windless weather and unfortunately that describes QLD to a tee

Feeling hot and sweaty is very normal when you are running, but how do you know when it is turning into heat stress or even worse Heat stroke

Heat Stroke is a serious life threatening emergency and can be fatal. It starts off with symptoms of heat exhaustion but if untreated can occur rapidly. In 35% of heat stroke cases kidney damage is recorded, also liver damage can occur as well as brain damage in severe cases.

Here are some signs to watch out for.
You are sweating far more than you normally would
You feel very hot and red faced
You feel sick
You are a bit wobbly
Your vision is a little blurry
Your mouth is very, very dry and parched

If you just feel a little hot and nauseous, try slowing down that may be enough for you to de heat and de stress. If this doesn’t work and you still feel sick and are suffering from any other symptom above…then here is what you should do

Stop Running
Find some shade and sit
Start to take some long even breathes
Find some water, on most of our courses there are taps evenly spread
(Never run on a course that you do not know if you can get water, if you are not sure always take your drink with you)

If you are still ok to walk, get to some water…if it’s a tap don’t bend over and stick your head under it, this movement can be enough to make you faint...kneel down at the tap turn it on a try letting the cool water run on the inside of your palms, the veins here are closest to your skin, so cool water will cause them to contract and start to help your body to cool as will long slow breathes...when you are under heat stress you body is working over time to cool it self so this will help cool and calm it

Scoop water into your mouth, don’t drink too fast, sips will be enough and it will stop you from being sick
Stay sitting for as long as it takes off you to feel better

If you see another Lazy Runner ask them to run back and get some help or stay with you and walk back. All Lazy Runners are only too happy to stop and help...but you do need to let them know that you are not feeling well

If you come across someone who is suffering from heat stress.
Please provide assistance..
Get them into the shade,
Loosen any tight clothing
Get them some fluids,
Cool them down gently, do not tip buckets of water on them, its best to trickle cool water onto their heat points, inside wrist, front of elbows, behind knees, under arms, back of neck, icepacks under arms and in groin are also effective.
 Do not crowd the runner or touch them too much, give them plenty of air and touching only tends to heat them rather than cool

Heat Stroke is a Medical Emergency. You need to call OOO
If you are unsure call anyway. However, look for these symptoms

They have stopped sweating...they may have sweat on them from the run, but they are not producing anymore new sweat..so they are usually dry and red..or
They are pale and clammy from the old sweat
They are unconscious or delirious
The cannot hold their own weight or faint

Once again apply the cooling processes while you wait for the ambulance