Running in the heat? Watch the Heat and Avoid the 4 H’s.
Remember: wear a hat and loose, light-colored and lightweight clothing. Drink water or hydrating beverages such as sports drinks. If exercising for more than an hour, be sure to take in sodium and electrolytes. Wear sunscreen. Cut a run short if you start to feel any of the heat symptoms listed below.
HEAT EXHAUSTION – The result of dehydration due to intense sweating.
· Symptoms: pale face, nausea, vomiting, cool and moist skin, headache, cramps.
· Treatment: drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes, and cool the body by getting wet.
HEAT STROKE – A life-threatening emergency where the body’s heat regulating mechanisms become overwhelmed by a combination of internal heat production and environmental demands. Your body loses its ability to cool itself. Untreated heat exhaustion can lead to heatstroke.
· Symptoms: flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, seizures. Symptoms of exercise-induced heat stroke may also include cold and clammy skin.
· Treatment: the heatstroke victim must be cooled immediately! Continuously pour water on the victim’s head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the victim to shade and remove excess clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.
HYPONATREMIA (water intoxication) – An illness that mimics the early symptoms of heat exhaustion. It is the result of low sodium in the blood caused by drinking too much water and losing too much salt through sweating.
· Symptoms: nausea, vomiting, altered mental states, confusion, frequent urination. The victim may appear intoxicated. In extreme cases seizures may occur.
· Treatment: have the victim eat salty foods, slowly drink sports drinks with electrolytes, and rest in the shade. If mental alertness decreases, seek immediate help!
Probably not likely in the heat, but the fourth H is HYPOTHERMIA – A life-threatening emergency where the body cannot keep itself warm, due to exhaustion and exposure to cold, wet, windy weather — probably not a concern at Saguaro, but in the event of freak weather, watch out for:
· Symptoms: uncontrolled shivering, poor muscle control, careless attitude. Look for signs of the “umbles” – stumbling, mumbling, fumbling, grumbling.
· Treatment: remove wet clothing and put on dry clothing, drink warm sugary liquids, warm victim by body contact with another person, protect from wind, rain, and cold.
Adapted from https://www.nps.gov/grca/planyourvisit/hike-smart.htm