Even though summer is coming to an end, it will be hotter outdoors for the next 4-6 weeks than in the previous 2-3 months, and as the U.S moves into fall other countries are warming up. Therefore today I will be discussing about Heat Acclimation as well as Hot Weather Injuries. I will cover what is required to get acclimated as well as what you need to do for yourself or someone else if faced with one of the three Hot Weather Injuries. The three Hot Weather Injuries are Heat Stroke, Heat Exhaustion and Heat Cramps. Most of this information comes from what I taught to soldiers getting deployed, Army Drill Sergeants, Marine Drill Instructors, and other Medics like myself as well as what I learned in my EMT Paramedic Classes. Actually my platoon re-wrote what was taught in the Army Combat Lifesaver Class. This is very important information for anybody regardless of whether you exercise outside or not because Hot Weather Injuries can occur even in the Winter.
Heat Acclimation is the physiological process of adapting to hotter weather. There are two chief factors for doing this, to improve our workout performance, and to reduce the possibility of suffering a hot weather injury. The best way to achieve Heat Acclimation is to alter the time of the training sessions. As an example for those who presently workout in the late morning you would switch mid-afternoon. After you have altered your exercising schedule so that you will be exercising in a hotter setting, you?ll want to reduce the intensity as well as quantity of your training. We do this to progressively get accustomed to the heat, and this takes a lot less time than staying at the same time and lowering the intensity of our workouts. The period of time you will need to achieve heat acclimation is determined by your fitness levels, however the accepted bare minimum time frame is 5 days, and the maximum time frame is 3 weeks. Heat Acclimation could be lost as well, if you ever remove yourself from hot weather entirely you?ll be okay for about a week, although after approximately 3 weeks you will have lost approximately 75% of the acclimation. Once you get to the 3 weeks mark you should start Heat Acclimatization again.
No matter your fitness level and whether you might be or aren?t heat acclimated you could still develop a hot weather injury and for people with a workout partner it?s a great idea to know what to look out for as well as what to do. There are three kinds of Heat related Injuries, Heat Cramps, Heat Exhaustion, and Heat Stroke. Heat Stroke is the worst one, and may lead to death if untreated. It doesn?t matter what the injury is you always have to look for a cool shaded area to rest at.
The primary signs and symptoms of Heat Cramps is painful cramping of the big muscle groups, mostly the stomach, legs, or arms. This occurs due to excessive salt loss because of sweating. You might also be unusually thirsty, as well as be perspiring excessively. The treatment for Heat Cramps is to Gradually drink Cool water. The quantity of water required varies but drink a minimum of 1 quart.
If you decide not to manage Heat Cramps or it?s very hot and your covered in sweat you may wind up with Heat Exhaustion. The warning signs involve abundant sweating with cool pale skin, weakness or faintness, dizziness, headache, and lack of appetite. Those are the primary indicators although they may not all be there, you also need to look out for Heat Cramps, nausea, chills, tingling around the hands and feet, as well as mental confusion.
The treatment for Heat Exhaustion is to lay down on your back with your feet elevated, that is the common shock position. Next you?ll want to strip off apparel around the neckline and waist, additionally if feasible untie your shoelaces. For those who have adequate water you may need to pour it over your whole body and either fan yourself or ideally have another person fan you. Next unhurriedly drink a minimum of 1 quart of water. If as a result of nausea or vomiting you can not swallow any water then you should phone 911 since an Intravenous Infusion of liquids can be desirable. Heat exhaustion if left untreated may develop into a medical emergency.
Heat Stroke is the ultimate injury and may possibly arise through the prior injuries going untreated or may develop by itself because of exceptionally hot weather or even cold weather due to not consuming sufficient fluids. The key symptom of Heat Stroke is Hot, DRY, Red Skin for the reason that there is no more water left inside the body to sweat out. Additional indicators may include, headache, feeling weak or dizzy, mental confusion, unsettled stomach, vomiting or abdominal pains, seizures, weak and quick pulse and breathing, and perhaps loss of consciousness.
Heat Stroke is usually a medical Emergency that could lead to death. Normally the body temperature is at the very least 104 degrees which could literally cook your brain, yet other organs can possibly start to fail also as a result of high body temperature. If Heat Stroke is suspected phone 911 Right away, after that go to a cool shaded area, strip off all outer clothing, wet the body in cool water and begin to fan vigorously, if at all possible another person ought to be doing this for you. If viable start to sip cool water but an Intravenous Infusion will likely be considered necessary. In essence with Heat Stroke you are merely doing what is possible until paramedics get there, and as soon as they do they should be loading you up into the ambulance right away This time of year is awesome for those of us with Seasons. The sun is shining, and its warm/hot outside, we are at last done hibernating and may possibly actually get pleasure from this wonderful magnificent world. Of all the information given here Heat Acclimation is the most important as it will help to prevent yourself from falling to a hot weather injury. Bear in mind your most beneficial ally while training in the heat is fluid, imbibe lots of it. If you feel thirsty your most definitely already dehydrated, and also the door is open for further injury.
Hello, My name is Adam and I have been in the Medical, Health, Fitness and Nutrition Industry for almost 13 years now. I spend 4 years in the U.S Army as a Combat Medic, which is the equivalent to a Paramedic in the Civilian World, and for 2 of those years I was a Master Fitness Trainer. A MFT is equivalent to being a Personal Trainer. Unfortunately I hurt my back while in the Army and decided not to train for Civilian Certifications instead I am a student at DeVry right now for Web Development and Game Programming. However for the last few years I have been keeping up on the Fitness, Nutrition and Medical Industry and I am appalled by the information given out by most of the websites. So I have created my own sitehttp://www.fitnessfixup.com?to help provide the truth, and to help me continue on my path to stay in shape.
Source: http://medicaltips.biz/2011/09/06/heat-injuries-and-acclimation-what-you-should-know/
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