Training - Heat Disease

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Heat Disease Alert

The most common health problem among endurance exercisers is heat disease. This is a serious condition which has resulted in death in a high percentage of cases, even in highly trained, young athletes.

Prevention:
• During hot weather, exercise at the coolest time (usually before sunrise)
• Drink water all day long
• Avoid caffeine, alcohol and other drugs
• Wear clothing that is light and loose
• East small, low fat snacks which you know will not cause you distress (far enough ahead)
• Don’t significantly increase duration or intensity
• Slow down pace even more to adjust for heat, humidity and hills – especially in the beginning
• Take walk-breaks more often on hot days

Symptoms:
• Intense heat buildup in the head, significant headache, general overheating of the body
• General confusion and loss of concentration and muscular control
• Over-sweating and then cessation of sweating, clammy skin and excessive breathing
• Extreme tiredness, upset stomach, muscle cramps, vomiting, feeling faint

Risk Factors:
• Sleep deprivation
• Infection (viral, bacterial, etc.)
• Dehydration (avoid alcohol and caffeine)
• Severe sunburn, skin irritation
• Unaccustomed to hot weather
• Overweight
• Untrained for specific training session
• Occurrence(s) of heat disease in the past
• Under medications – especially the following: cold medicines, diuretics, medicines for diarrhea, tranquilizers, antihistamines, atropine and scopolamine
• The following medical conditions: high cholesterol, high blood pressure, under extreme stress, asthma, diabetes, epilepsy, drug use (including alcohol), cardiovascular disease, smoking, unfit lifestyle

See a physician who knows the beneficial effects of running and fitness
• Before beginning the program
• If you have any question about any of the above conditions
• If you notice any significant change in body functions, immune response, etc.

Take Action!
• Watch for heat disease in group members and take action if you think they are in trouble.
• Walk, cool off and get help immediately.

From Galloway Training (2007) by Jeff Galloway, pp. 165-166