When running long distances, many people face the risk of heatstroke, which can even be life-threatening. How can we reduce the risk of heatstroke, recognize its symptoms, and provide effective first aid?
Dr. Ngo Tien Thai, a medical expert for various marathon events, states that running long distances in hot weather exposes individuals to the risk of heatstroke.
During a run, body temperature rises due to high ambient temperatures, dehydration, and heat, which may lead to heat shock or heatstroke.
When running, ensure to drink enough water and monitor your body’s signals (Illustrative image: Getty).
Dr. Thai explains that the warning signs of heat shock include a gradual rise in body temperature. When body temperature exceeds 40 degrees Celsius, it indicates heat shock. However, during a run, there is no way to accurately check body temperature. One must rely on physical sensations such as flushed skin, sweating, nausea, dizziness, and faintness.
At the first signs of heat shock, individuals should take protective measures such as covering their head and neck. If heart rate and body temperature are high, and one cannot exert themselves any longer, it is crucial to immediately seek shade, rest, hydrate with electrolyte drinks, and cool down the body to ensure survival before continuing.
If someone has already experienced heatstroke, they may be incapable of caring for themselves; if they faint in such conditions, the risk of death is high.
If a teammate notices someone suffering from heatstroke, they should immediately take them to the shade and remove any unnecessary clothing to cool the patient down. It’s also advised to apply cool compresses to the sides of the neck, armpits, and groin, as these areas contain major arteries. Wet cloths can be used to cool these regions.
Secondly, fan the person suffering from heatstroke. If the person is unresponsive or not fully conscious, absolutely avoid giving them food or drink due to the high risk of choking. If medical assistance is needed, alert other athletes for help.
According to Dr. Vu Tien Viet Dung, a data science expert and trail running coach, there are many risks when running in mountainous areas without tree cover, exposing the body to direct sunlight for several hours.
“We need to prepare appropriate clothing, hats, and protective gear. When it’s sunny, we must slow down as we won’t have enough blood to supply the muscles.
We should always be aware of our hydration levels, dizziness, and sweating. Being mindful of our breathing and not feeling faint is very important.
Even when I’m competing at the top level, I always look for a tree to rest in the shade when I feel fatigued. This emphasizes the crucial factor of protecting one’s safety,” shared Coach Viet Dung.
Therefore, when running in hot weather, everyone needs to choose appropriate clothing that is cool, moisture-wicking, and includes a hat to shield the head and neck.
Next, make sure to stay adequately hydrated. Oral rehydration solutions are an excellent choice as the body loses fluids through sweat along with electrolytes like sugar, salt, and potassium; drinking these solutions can help replenish electrolytes.
Additionally, monitor your heart rate. “In cases where a heart rate monitor isn’t available, I often guide my students to assess their exertion levels and evaluate how hard they are working.
Each level of exertion correlates with physical signs such as breathing and speaking ability. We can run while breathing normally, occasionally speaking full sentences, and feeling capable of running for a long time. However, if we can only manage a few words while running, it is certainly a sign of extreme fatigue. Being attuned to your body’s fatigue is more important than numbers; adjust your pace to ensure a safe run,” Coach Viet Dung advised.
