Accelerate your Sport, NOT your Core Body Temperature
On a hot day in Colorado, you can expect to see people out biking, running, kayaking, hiking, playing tennis, golf and more. With the highest temperature recorded at 118 degrees F, active enthusiasts require acclimatization to prevent heat related injuries.
Four Heat Related Injuries:
- Heat Cramps – A form of muscle spasm. Caused by heavy sweating and results in decreased salt concentration (hyponatremia).
- Heat Syncope – Blood pools in the extremities after exercise stops and leads to a light headed feeling or fainting.
- Heat Exhaustion – Shock caused by high core body temperature due to dehydration. The body attempts to balance your core body temperature to prevent heat stroke. Symptoms may not show directly after activity.
- Heat Stroke – A medical emergency. An elevation in core body temperature that causes sweat production to stop and may lead to vascular failure.
Acclimatize to Reduce Heat Injury Risk
Some important acclimatization tips include:
* Drink plenty of water daily when not exercising and sip water and electrolytes during the exercise.
* Gradually increase exercise time and take plenty of rest periods when the hot season begins.
* Wear light colored clothing or clothes that promote evaporation.
* Include a dynamic warm-up before the exercise and a warm down after the exercise.
Treating Heat Injuries
If you suspect the above injuries:
* Move to a cool place and elevate feet if needed.
* Rest and gentle stretching if appropriate.
* Small sips of a cool saline solution.
* Cool core body temperature – ice packs in armpits, neck or groin area.
* Treat for shock and transport if needed.
Stay balanced and enjoy your exercise this hot season.
