Exercise in the Heat: Important Info!
 

I briefly heard of two people (both football players?) who recently died of over-exertion in the hot weather - I'm sure you all know more about that than I do... I hate the news, It's EVIL.. Anyway... This article was found in the Road Runners Magazine and I think it would be beneficial for you all to read.

"The Dangers of Hot Weather Running:
Dehydration
Sedentary people need 8 8oz glasses of water per day.
Runners need 16 8oz glasses per day.
Drink 16 oz 2 hours before you run, and antoher 8-16 oz 10 minutes before you run. During a race, drink 6-10 oz every 15-20 minutes. During a training run, drink every 35-40 minutes. Start drinking as soon as you finish running - 16 oz for every 30 min you ran.

Heat Cramps
If you get sharp cramps in your calves they may be heat cramps due to the loss of minerals through sweating and dehydration. IF this happens:
- stop running
- drink fluids immediately, sports drinks as well as water
- massage the muscle as soon as the pain subsides
- cool your body with wet towels
- get out of the sun

Heat Exhaustion
Can lead to Heat Stroke, which is fatal, so take this seriously!
Symptoms:
- diziness
- goose bumps, especially on torso & arms
- nasuea/vomiting
- moderate to severe headache
- weal legs
- lack of coordination
- rapid pulse
-heavy sweating with mosit & cold skin
- muscle cramping

If you experience these symptoms:
- stop running immediately
- get medical attention
- drink large amounts of fluids, including sports drinks
- get out of the sun
- lie down with your legs elevated
- loosed your clothing

Heat Stroke
This can be fatal!
The symptoms or similar to those for heat exhaustion, but they rapidly progress to
- disorientation
- weakness in the legs (you may fall)
- strange behavior (flailing arms & pushing)
- fuzzy thinking
- rapid pulse
- cessation of sweating, hot & dry skin
- body temperature of 104
- lack of consciousness
- convulsions or seizures
- coma"

Exercise in the Heat....
 

I'm so glad you posted this info!!! There have been several heat-related deaths in the Chicagoland area because of the recent (and on-going) heatwave. Please, everyone - be careful out there!!! :wave: We don't want to lose any of you just for the sake of outdoor exercise - dust off your treadmill!!! Best wishes...Carleen...

Thanks for posting that. I live in MN where Korey Stringer just died and you can't get away from anyone talking about it. I've taking it real easy and just trying to do what I can (and cutting back on the food!). I usually bike but the heat index has been about 115 degrees and it makes me nervous. Thank you!
Pamela

bumping this thread b/c it's so important.