We experienced our first indication of summer in May with 80 plus degree weather and since then it's been pretty mild here in Los Angeles. I spent a stint in Salt Lake a few weeks ago in mid 80 degree weather and this past weekend it appears that a good portion of the country received some heat waves with NY hitting 90 degrees. With such great weather to enjoy there come a few risks to be aware of with those marathons and triathlons you will all be participating in. Mainly heat exhaustion, heath stroke and if we aren't mindful, hyper hydration.
I first heard of hyper hydration in the news some years back when a college football player passed away during summer practice and it was explained that it came about from water intoxication, or hyper hydration (high water intake). Here's a well known article on a radio show contest, "hold your wee for a wii," in which too much water was taken within a short period of time. This can throw off electrolyte balance causing a low concentration of sodium in the blood and often causing brain cells to swell. Usual symptoms or at least the initial symptoms of hyper hydration include light-headedness, nausea, and vomiting. With the more serious cases leading to coma, seizures or stroke.
So how do we know how much water is enough water? Good question DRX readers. Our bodies are all different, we should recognize when our body is not demanding liquid and keep from over fueling. From what I have read that's been noted as a cause for Hyper hydration; too much water before and during strenuous workouts. Increasing salt intake prior to heavy workouts (days prior) may help with the low sodium issue, I know in college our trainers would give us salt tablets so you may consider those as well. General rules of thumb for hydration are easy to find, but again, listening to your body is probably best in this case.
For heat exhaustion, which will be all too common this summer, there are some guidelines you can follow if you feel it coming on; for fatigue, headache etc...
* Get the person out of the sun and into a shady or air-conditioned location.
* Lay the person down and elevate the legs and feet slightly.
* Loosen or remove the person's clothing.
* Have the person drink cool water.
* Cool the person by spraying or sponging him or her with cool water and fanning.
* Monitor the person carefully. Heat exhaustion can quickly become heatstroke.
If fever greater than 102 F (38.9 C), fainting, confusion or seizures occur, dial 911 or call for emergency medical assistance.
It's summer, and it's beautiful out... keep hydrated, be active and be informed on the latest health news.
Sources:
www.about.com
www.wikipedia.com
www.ottawacitizen.com
If you wish to get clearly defined terms:
Heat Exhaustion
Heat Stroke
Comments