Spring Time Races Spell Trouble For Runners
marathon season and with temperatures soaring runners should be
prepared and recognize the warning signs for heat-related illnesses.
need to know their limits and not push themselves too hard, especially
when the thermometer starts to rise,” said Dr. Ron Roth, medical
director of the UPMC Health System City of Pittsburgh Marathon.
Here are some tips for staying cool while running offered by the UPMC:
Begin the race well hydrated. Drink approximately 18 ounces of fluids at least two hours before the race.
Avoid beverages containing caffeine because they increase urine production and add to dehydration.
Wear light colored, loose-fitting clothing to help reflect the sun’s rays.
To protect your eyes and face, wear sunglasses and a baseball cap.
Wear sunscreen to protect your skin.
Runners who feel cramping in any muscles or tired during a race should either slow their pace or stop running.
high temperatures may also lead to heat exhaustion or heat stroke. Heat
exhaustion is the milder form of the heat-related illnesses.
weather, excess activity and humidity all play a role. Signs of heat
exhaustion include excessive sweating, muscle cramping and fatigue.
Heat stroke is much more serious and can alter neurologic function.
Warning signs for heat stroke include headache, dizziness, fatigue and
confusion. Sweating is usually, but not always, decreased.
also important to remember not to rely on thirst as a sensitive
indicator of the need for additional water. You can suffer a
significant lack of body water and still not be thirsty,”
sensitive to heat and humidity probably should not run, and all
marathoners should adjust their pace when the heat turns up. Also,
runners shouldn’t try to run their personal best if it’s
too hot on race day.