Heat Exhaustion Tips from David McIntyre, Race Director

David McIntyre, the race director, emphasized the importance of recognizing and addressing heat exhaustion and heat stroke in runners. For heat exhaustion, he advised moving to a cooler environment, hydrating with water or sports drinks, removing extra layers, and applying cool cloths. For heat stroke, which is a medical emergency, he recommended calling 911, cooling the body with cold water or ice packs, and monitoring core temperature. Preventive measures include gradual acclimatization, hydration, pacing oneself, wearing appropriate clothing, avoiding peak heat times, and listening to early warning signs. He concluded with tips for staying safe and enjoying summer training and racing.

Action Items

• [ ] Educate runners on the signs and management of heat exhaustion and heat stroke.

• [ ] Encourage runners to gradually acclimate to hot weather and stay hydrated before, during, and after exercise.

• [ ] Remind runners to pace themselves, wear appropriate clothing, and avoid strenuous activities during peak heat.

• [ ] Advise runners to listen to their bodies and adjust their activities accordingly when running in hot weather.

Good morning, folks. This is your ever beloved, humble running survey. David here lifestyle, sports, global and this morning, I like to talk about a serious concern, heat exhaustion and heat stroke.

Heat exhaustion and heat stroke are very important things to know for runners experiencing heat exhaustion or heat stroke, prop cooling and hydrations are crucial.

Heat exhaustion, move to a cooler environment, seek shade and air conditioning. Rest, stop running and sit or lie down. Hydrate drink water folks or a sports drink, if conscious and able to swallow, remove clothing, take off extra layers and loosen tight clothing. Cool down. Apply cool wet cloths to the skin, or use a spray bottle to miss the water. Elevate the legs, if possible, raise the legs to improve blood flow.

Heat stroke. Call 911, immediately. Heat stroke is a medical emergency. Cool the body, immerse the person in cold water, if available and safe, or apply ice packs to the neck, groin and armpits. Monitor core temperature. Use a rectal thermometer if available and safe to do so, continue cooling efforts until emergency services arrive. Keep cooling the person.

Prevention. Acclimate, gradually, increase exposure to hot weather to allow the body to adapt, hydrate, drink plenty of fluids, folks, especially water and sports drinks, before, during and after exercise, pace yourself. Slow down and take breaks when running in the heat, wear appropriate clothing, light colored, loose fitting and breathable. Clothing helps with cooling. Avoid strenuous activities during peak heat. Choose cooler times of the day for running. Listen to your body. Pay attention to early warning signs of heat related illnesses and adjust accordingly. I hope these heat related illnesses tips help you out and keep you safe and have a fun summer for training and racing.