Race Day: Be Careful of High Temperatures
Race day looks like it will be cool in the early morning with temperatures rising throughout the morning hot. Please consider wearing a hat and sunscreen. If you will be on the course for more than 2 hours, consider bringing your own hydrating beverages on the course, such as a sports drink with sodium and electrolytes.
When running in the Sonoran Desert of Southern Arizona, please watch for the 4-H's.
HEAT EXHAUSTION - The result of dehydration due to intense sweating. Symptoms: pale face, nausea, vomiting, cool and moist skin, headache, cramps.
Treatment: drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes, and cool the body by getting wet.
HEAT STROKE - A life-threatening emergency where the body's heat regulating mechanisms become overwhelmed by a combination of internal heat production and environmental demands. Your body loses its ability to cool itself. Untreated heat exhaustion can lead to heatstroke. Symptoms: flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, seizures.
Treatment: the heatstroke victim must be cooled immediately! Continuously pour water on the victim's head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the victim to shade and remove excess clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.
HYPONATREMIA (water intoxication) - An illness that mimics the early symptoms of heat exhaustion. It is the result of low sodium in the blood caused by drinking too much water and losing too much salt through sweating. Symptoms: nausea, vomiting, altered mental states, confusion, frequent urination. The victim may appear intoxicated. In extreme cases seizures may occur.
Treatment: have the victim eat salty foods, slowly drink sports drinks with electrolytes, and rest in the shade. If mental alertness decreases, seek immediate help!
AVOID HYPONATREMIA by drinking sports drinks with electrolytes and sodium; perhaps snack on salty foods while running (pretzels, gels and the like.
HYPOTHERMIA - You probably don't need to worry about this here in Tucson this weekend, but it's one of the H's. A life-threatening emergency where the body cannot keep itself warm, due to exhaustion and exposure to cold, wet, windy weather -- probably not a concern in Tucson in October, but in the event of freak weather, watch out for these symptoms: uncontrolled shivering, poor muscle control, careless attitude. Look for signs of the "umbles" - stumbling, mumbling, fumbling, grumbling.
Treatment: remove wet clothing and put on dry clothing, drink warm sugary liquids, warm victim by body contact with another person, protect from wind, rain, and cold.
Adapted from https://www.nps.gov/grca/planyourvisit/hike-smart.htm
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* IMPACTS...Extreme heat will significantly increase the potential for heat related illnesses, particularly for those working or participating in outdoor activities.
PRECAUTIONARY/PREPAREDNESS ACTIONS...
Keep in mind you may need to adjust your plans based on the latest health and safety guidelines from CDC and your local officials. Cooling shelters may need to take your temperature or ask questions about how you are feeling. Drink plenty of fluids, stay in an air-conditioned room, stay out of the sun, and check up on relatives and neighbors. Young children and pets should never be left unattended in vehicles under any circumstances. Take extra precautions if you work or spend time outside. When possible reschedule strenuous activities to early morning or evening. Know the signs and symptoms of heat exhaustion and heat stroke.
Wear lightweight and loose fitting clothing when possible. To reduce risk during outdoor work, the Occupational Safety and Health Administration recommends scheduling frequent rest breaks in shaded or air conditioned environments. Anyone overcome by heat should be moved to a cool and shaded location.
Heat stroke is an emergency! Call 9 1 1.
From: https://www.wunderground.com/severe/us/az/tucson/KAZTUCSO2626
