Running in summer is like running in hell. I'm not exaggerating or trying to make it sound scary, but it's the truth. Both the weather and the danger of a condition called "heatstroke" are definitely life-threatening. I believe many runners may not want to run in summer or when the weather is hot, but many others have no choice and need to train. So, let's take a look at what heatstroke is like so we can understand and be vigilant, as well as take timely care of ourselves and those around us.
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Heatstroke or sunstroke occurs when the body temperature becomes so high that the body cannot adapt. It mostly occurs in people who are exposed to the sun for a long time and have a body temperature of over 40 degrees Celsius.
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Triggers that cause heatstroke
1. High temperatures
2. Humidity. High humidity makes the air less ventilated, which can increase the temperature
3. Lack of wind, which prevents heat from being dissipated
Risk groups for heatstroke
1. People who have to work outdoors, such as marathon runners and construction workers
2. Elderly people and children. These groups lose heat more than normal teenagers
3. Elderly patients with underlying diseases who take medication for conditions such as Parkinson's disease and high blood pressure. This group has risk factors that can cause heatstroke
4. People who are sleep-deprived
5. People who drink heavily
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Symptoms
- No sweating, even in hot weather
- Body temperature keeps rising
- Feeling extremely thirsty
- Dizziness, headache, confusion
- Nausea
- Rapid breathing, vomiting
First aid
The first thing to do when providing first aid to heatstroke patients is to check if the patient has an abnormal level of consciousness. If they do, check their pulse to see if their breathing is abnormal. If breathing is abnormal, perform CPR and call 1669 to call an ambulance to take the patient to the hospital quickly.
For patients who are still fully conscious, you can bring them into the shade and have them drink plenty of water. Quickly lower their body temperature by using ice or a cool blanket, which is a plastic sheet filled with ice that the patient lies on. If there is a fan, you can turn it on.
Using a wet cloth may not be very effective for heatstroke patients, but it can be used by wiping the body like a fever patient, wiping in one direction toward the heart, and turning on a fan.
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Prevention
Taking care of yourself in summer means not staying outdoors for too long. If you have an umbrella, you can use it. Drink plenty of water, eat ice, eat ice cream, or if you are at home, try to open the doors and windows. Do not stay in stuffy or enclosed spaces. Being in an enclosed room prevents air circulation and causes heat to build up, which can lead to heatstroke even at home.
Patients with underlying diseases should not stay out in the sun for too long. If it is really necessary to go outdoors, it is recommended that you find time to go into the shade. If you stay out in the sun for a long time, you can get heatstroke.
Be careful not to let your body become dehydrated. Prepare water and drink plenty of it. You may need more than in other seasons.
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Now that we know about the dangers of running in summer, next I will take everyone to see what techniques the Runnercart staff has for running in summer.
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In summer, you sweat a lot, so you lose more electrolytes than usual. I usually carry water to sip while running and replenish electrolytes to maintain the electrolyte balance in the body, allowing us to train effectively.
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Comfortable, lightweight, breathable clothing, sunglasses, a hat. Listen to your body and pay close attention to how you feel. If you are very tired, slow down, walk, or reduce the intensity.
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When training in summer, dehydration is something to be careful about. You should sip water all the time and not let your body become too dehydrated. Get enough rest and protect your skin from full UV exposure... especially your face, because even if you apply sunscreen, it may not help fully. Therefore, we should find a hat that protects from the sun and still provides good ventilation, such as a trucker hat or visor, to prevent the sunlight from damaging our facial skin.
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How to run in summer without getting too hot: a simple technique is to alternate your running times. Run earlier in the morning or choose to run in the evening. But if the weather is still stuffy, you need to run slower and cover less distance so that your body does not overheat too much.
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You can use additional items such as breathable clothing, as well as various sun protection equipment. The most important and indispensable things for this hot weather are water and the one thing that never leaves my side is a hydration pack. Whether running in the park or doing a city run, I always carry a hydration pack to hold things, water to sip, and it can hold many things, both water and electrolytes. I guarantee you will never run out of water... (If it is too hot, go run on the treadmill instead ^ ^ )
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How to survive running in summer: apply sunscreen to your face so it won't develop melasma, freckles, or dark spots. Sip water periodically while running. Wear breathable clothing. Adjust your running time to be earlier in the morning or later in the evening to avoid the hottest times of the day.
Thank you for the information from
https://www.rama.mahidol.ac.th/ramachannel/article/ฮีตสโตรกจากอากาศร้อน/
https://www.bangpakok8.com/news/view/23
https://www.shawpat.or.th/index.php?option=com_content&view=article&id=317:-heat-stroke-&catid=49:-m---m-s&Itemid=203