Running and heat strokes. It can be avoided?

 Running is your life, so you don't want anything to stop you.

but it can be difficult to carry on with your normal routine during a heat wave. Heat stroke and heat exhaustion are real problems and should not be taken lightly.
In extreme conditions, it is important to listen to your body. Pushing yourself in high temperatures can be unduly dangerous, and if you ever feel too unwell, be sure to take a break, drink some water, and seek shade.

However, there are ways to keep running when temperatures soar. You just have to be very careful and adjust what you normally do to adapt to the new circumstances.
Before you put on your slippers, it's important to know the warning signs, risks, and safety measures to avoid heat exhaustion, heat cramps, or life-threatening heat stroke.
It's with this in mind that we've put together the best tips from the experts, so you can keep running and stay out of the danger zone.

1. Plan a flat and well-shaded route
One of the most important tips for running in hot weather is to stay in the shade as much as possible and save the climbs and hills for cooler temperatures. Since with your body working harder than usual, it's best to stick to flat routes with plenty of rest spots.
The more trees in your path to cool the air, the better. Remember that roads and buildings absorb heat and raise temperatures even higher.

2. Wear appropriate clothing
We highly recommend opting for loose-fitting, lightweight clothing with light colors to reflect sunlight, as well as staying away from 100% cotton. It absorbs sweat and does not dry quickly, so it will become uncomfortable and affect your performance.
A lightweight running cap or visor (which you can freeze overnight or soak in cold water) will keep the sun out of your eyes, protect your head, and reduce your risk of heatstroke and heat stroke.

3. Protect your skin and eyes
Sunburn is another factor that plays a role, so it's important to cover all exposed skin with a waterproof sunscreen with an SPF of 30 or higher 30 minutes before you go for a run.
Don't forget the SPF lip balm too; You can even take one with you if you're carrying a small running bag.
If you run for more than an hour, be sure to take some with you to reapply, and don't forget your sunglasses.

4. Stay cool
As you run, pause to splash water on your head, the back of your neck, your armpits, and the inside of your wrists. Be careful not to get your feet wet; blisters are the last thing you need.

It is important not to overdo the warm-up. With the higher temperatures, the muscles heat up faster. A 5-10 minute walk before starting your run is enough to help you adapt your body to the weather.

How to spot the warning signs of heat stroke
Heat stroke is a serious and life-threatening form of heat illness that requires medical attention as soon as possible. Your body's cooling system shuts down completely at this point, sweating ceases, and your skin becomes very hot and dry.
Expert advice is to call 112 if you or someone else has any signs of heat stroke, such as:
  • You feel bad after 30 minutes of resting in a cool place and drinking a lot of water
  • Don't sweat even when you feel too hot
  • A high temperature of 40°C or higher
  • Rapid breathing and shortness of breath
  • feeling confused
  • seizures
  • Loss of consciousness
  • does not answer
  • Neurological symptoms such as delusions, hallucinations, irritability, or strange behavior

5. Stay hydrated
One of the most important tips for running in the heat, and just running in general, is hydration, and this includes making sure your body is well hydrated before you even head out.

Start with a full glass of water, and then make sure you carry a water bottle with you as you run, sipping about every 10 minutes to stay hydrated. A good tip is to freeze the water bottle the night before and take it out of the freezer 15-20 minutes before your run.

6. Adjust your expectations
Running in the heat and humidity affects performance. It can be frustrating, but we recommend adjusting your expectations and fitness goals when running in hot weather. Fitness challenges are best left for the colder months.
Slowing down will help you produce less heat and improve your stamina. As you begin to acclimatize and become more comfortable running in hot weather, you can gradually increase your pace and duration if you feel good. It is preferable that you go for a run in the hours that are less hot, at night or at dawn.

Is it too hot to go for a run?
It can be tempting to use the warm weather as an excuse to remove your trainers and skip your session.
It is also important to note that women are often more affected by heat illness than men, due to their higher percentage of body fat and lower aerobic power.
Of course, regardless of the temperature, if you don't feel up to it or if you'd rather spend your sunny day relaxing and reading a book, that's fine.

Don't forget that heat can also affect your recovery, many vitamins and minerals are lost through sweat and muscle recovery in hot temperatures, it's important to get enough of the right nutrients to support your recovery and replace the necessary nutrients you're losing.
Consume key vitamins and minerals such as sodium chloride, potassium, magnesium, calcium, vitamin C, iron, and zinc. Glutamine is an excellent recuperator after a training session.