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11 Tips to Survive Running in the Heat

Fainting

Cause: Often brought on by a sudden stop that interrupts blood flow from the legs to the brain.

Treatment: After the fall, elevate legs and pelvis to help restore blood flow to the brain.

Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking.

More: How to Avoid the Dangers of Running in the Heat

Heat Exhaustion

Cause: Dehydration leads to an electrolyte imbalance.

Symptoms: Core body temperature of 102 degrees to 104 degrees, headache, fatigue, profuse sweating, nausea, clammy skin.

Treatment: Rest and apply a cold pack on head/neck. Restore salt balance with foods and drinks with sodium.

Prevention: Don't run hard in the heat till acclimatized, and stay well hydrated with sports drinks

More: Runners: Electrolytes and When to Replace Them

Hyponatremia

Cause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours.

Symptoms: Headache, disorientation, muscle twitching.

Treatment: Emergency medical treatment is necessary; hydration in any form can be fatal.

Prevention: When running, don't drink more than about 32 ounces per hour; choose sports drinks over water.

More: Hydration Confusion: How Much is Too Much?

Heat Stroke

Cause: Extreme exertion and dehydration impair your body's ability to maintain an optimal temperature.

Symptoms: Core body temp of 104° or more, headache, nausea, vomiting, rapid pulse, disorientation.

Treatment: Emergency medical treatment is necessary for immediate ice-water immersion and IV-fluids.

Prevention: Don't run hard in the heat until acclimatized, and stay well hydrated with a sports drink.

More The New Rules of Hydration

More: 4 Ways to Thrive When Running in Hot Weather

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