Hot Weather Running
Running, like any strenuous activity, can be more difficult in hot weather because the body generates considerable excess heat. Runners should familiarize themselves with the symptoms and treatments of heat cramps, heat exhaustion, and heat stroke.
Heat Cramps
Heat cramps are heat related muscle cramps. They occur in the muscles being used during the exercise and most frequently in arm, calf, back, and abdominal muscles. The greatest risk for runners is the calf muscles. Heat cramps are not in themselves dangerous, but they are an early warning sign of heat stress on the body.
If you develop heat cramps while running gently stretch and massage the affected muscles. Because the cramps are an early warning sign of heat stress, you should also cool down. Stop running, get someplace cool, and drink. Try a cool sports drink or clear juice to replace both liquids and electrolytes. You only need to seek medical attention if the cramps last more than an hour. Monitor yourself for symptoms of heat exhaustion.
Heat Exhaustion
The next level of heat stress is heat exhaustion. The body temperature is higher than normal, but not as high as in heat stroke. Heat exhaustion can develop over time, so runners who are running daily in hot weather should monitor themselves for signs of chronic heat exhaustion.
- Symptoms of heat exhaustion include:
- Very heavy sweating (more than normal while running in the heat)
- Pale or ashen skin
- Cool moist skin
- Excessive tiredness or weakness
- Feeling dizziness, faintness, nausea, or headache
- Elevated body temperature or low grade fever
- Rapid weak heartbeat or pulse and low blood pressure
- Shallow rapid breathing
If you or your running companions feel these symptoms start treatment for heat exhaustion. Don't wait until it becomes heat stroke.
Heat Stroke
Heat stroke, the final and most severe level of heat stress, is potentially fatal. Take it seriously. When a person suffers from heat stroke, the body's cooling mechanisms have shut down. The body's core temperature exceeds 104 F. Immediate medical attention is essential. Call 911. Now!
- Symptoms of heat stroke include:
- Sweating stops
- Hot dry red skin - It may be initially moist but dries after sweating ceases.
- High body temperature
- Blood pressure initially elevated then drops
- Hyperventilating - rapid shallow breathing
- Rapid strong heartbeat or pulse
- Dizziness or nausea
- Throbbing headache
- Irritability, confusion, delirium, or other altered mental state - What is your name? Address? Age? etc.
- Fainting or unconsciousness
Some of these symptoms are difficult to self monitor. Summarizing those that are easy to self monitor: if it is hot, and you are no longer sweating; you are gasping for breath, your heart is pounding; or you feel weak, faint, or confused, you are in danger.
If you or your running companions experience these symptoms start treatment and get medical attention right away!
Treatment for Heat Exhaustion or Heat Stroke
The treatment for heat exhaustion or heat stroke boils down to cooling and rehydrating the body. Steps to take while running include:
- Stop running!
- Get someplace cool. Find shade. Find an air conditioned building. Spray yourself with a hose - even from a strangers front yard. Sit in a stream, but be careful because loosing consciousness is possible. Be creative with what is available and do whatever it takes to cool the body.
- Loosen or remove excess clothing, although hot weather runners are usually already wearing minimal clothing.
- Drink! The drink should be cool but not ice cold. Water or a sports drink are ideal, but take what is available. Avoid alcohol!
- For heat exhaustion, monitor for signs of heat stroke.
- Seek medical attention.
See tips on hot weather running.
Further Reading
Paul A. Heckert - I have a Ph.D. in astrophysics, over 30 years experience teaching physics and astronomy, and over 60 published research articles.
