DONT LET RUNNING KILL YOU

What are the odds of you dropping dead in the middle of a race? This is a question that is very real in life and we know of cases where healthy individuals have collapsed and died while running. Unfortunately, there are no answers to the numerous questions people ask in relation to this kind of incident. The following are some reasons that could possibly contribute to such tragic incidents. DEHYDRATION Why It Can Kill: Like a fire brigade, your body pours out sweat in great amounts to cool down the body temperature which has risen in the process of exercising and/or running and also to keep it in a safe area which it can also perform at the same time. Sweating is a good form of burning calories and it is totally reliant on a great amount of hydration. Dehydration can be fatal when the amount of fluid in the body is not enough to compensate the heat that is lost from the body when sweating took place. The body temperature had risen above its usual temperature but there is nothing to bring the temperature down. This causes the body functions to deteriorate and heat stroke will set in. Coma and death may take place as the body's organs shut down and are unable to function. Signs to look out for: a dry sticky mouth is usually an indication, however thirst isnt always an accurate estimate as it is lagging behind on the body's actual level of dehydration. Some people may experience excess tiredness, a growing headache or a drop in performance in these situations. Quick Fix stop workout and grab a cold drink. Cold liquids empty faster from the stomach and helps to bring the temperature down. When the urine is clear it shows that there has been enough liquid had been consumed. Best option take a sip of water every 15 minutes during a run to prevent dehydration . Drink before, during and after exercising. Muscle Rub Why it can kill: the warm sensation that comes from a muscle rub is due to the ingredient called methyl salicylate. It reddens the skin and gives the feeling of warmth to help reduce the perception of pain in the surrounding muscles and joints. This is what happens on the surface as some degree of methyl salicylate may also be absorbed by the skin when applied. Once broken down by the body, it begins to act like aspirin. If too much is absorbed it may show toxic effects similar to taking too much aspirin. Applying muscle rub to broken skin or large areas can boost the body's absorption of methyl salicylate. If a person is allegic to aspirin, using muscle rubs that contain this substance can spark off an attack. Signs to look out for: Nausea,vomitting,gastric pain, rapid and deep breathing, agitation,fever, excessive sweating and fatigue. In severe cases, hyperthermia,seizures,respiratory failure and coma may occur. Quick fix: Go to the nearest hospital. Best option:Apply just enough for the cream to cover the affected area and do not reapply more than 3 to 4 times a day and do not cover the area with a bandage. An amount of a 50 cent coin would be sufficient for an adult calf muscle. There should be some pain relief within half an hour of applying the rub. Avoid applying muscle rub to large areas of the body on a long term basis. If moderate or severe pain, soreness or persistant pain for more than a week, or when the pain worsens despite self- treatment, consiult a doctor. HEAT Why it can kill: Other than air temperature, humidity, wind and heat from the ground, excessive heat produced by muscle activity and meatlbolism can be fatal too. It is known that humans can only survive for a short period of time when the corbody temperature is greater than 41 degrees celsius. Body tissues and organs, especially the kidneys, liver and brain suffer irreversible damage at a body temperature of 45 degrees celsius ans above. People have also been known to suffer form heat injuried in less severe environmental conditions. Risk Factors Heavier people generate more heat and have greater difficulty keeping cool as compared to lighter individuals. The same goes for people who are suffering or recovering from an illness. People who have previous experience with heat strokes are also more vulnerable as well as those who have newly participated in sports. These people should be more cautious as a low fitness level would put the person more at risk of of overheating which will in turn stress the cardiovacular system.

Signs to look out for tiredness, leg cramps,lightheadedness, heavy sweating and swelling in ankles. Take action on theses symptons before signs of more severed heat injuries such as confusion, nausea, vomitting, inconsciousness and fits develop. Quick Fix Go to a cooler spot and let your body cool down. In mild cases, resting and drinking cool water or sports drinks will help to bring the temperature down. If this does not work, spray or sponge yourself with cool water or place ice packs on hot spots such as the armpits and groin, where major blood vessels pump heated blood to the surface for cooling. For unconsciousness and feeling of confusion, immediate medical attention is a must. Best option Apply sunscreen liberally as sunburn affects the body's ability to cool itself and causes loss of body fluids. Do not spend the night before boozing away. Drink plenty of plain water in the 24 hrs before you plan to exercise in the sun. If you are working out for an hour, plain water is good enough for your water break. Anything longer than an hour requires a sports drink with 4 to 8 percent of carbohydrate and some sodium.Help your body get used to the temperature by performing light activity in the heat and gradually increasing the duration intensity of the exercise.

HEART PROBLEM Why it can kill:The heart is known to adapt itself to the effects of regular training and exercise and training- such as shrinking in size to cope the intensity of the training. Most of these changes are harmless and simply allow the heart to function more efficiently.However prolonged conditioning may cause some changes similar to a state of disease and on rare occasion has even been associated with sudden death. Risk Factors Heart changes are more common in people who are taller and of bigger structure. This might explain why men are more prone to heart seizures than women.But being female doesnt mean that you are safe from heart attacks during exercise. Women who suffer diabetes, very high cholesterol levels and family history of sudden death are definitely at risk.Still the benefits of exercise outweigh the risks of heart failure anytime.

Signs To Look Out For Be wary if you experience chest pain or discomfort between the shoulder blades. Look out for other symptoms such as shortness of breath, breaking out into cold sweat, nausea, vomitting and back or jaw pain. Have it checked at the hospital when such symptoms are encountered.

Quick Fix:Time is the essence when dealing with heart attack victims.

Best option: Schedule a full body checkup and whether the heart conditions is suitable for taking part in strenuous exercise.

OVER HYDRATION

Why It Can Kill:Although too little water to replenish the lost body fluids is certainly a bad thing, but too much water can prove to be fatal too. Your body needs sodium to regulate fliud movement in and out of the body cells. During exercise, sodium is lost through sweat and if a lot of water is taken to make up for the loss,hyponatremia will happen. This happens when the sodium level falls below the normal level.

Risk Factors : Participating in long distance races such as marathons and ultramarathon, triathlons puts you at a risk of hyponatremia. Be careful, if you are following a low sodium diet especially if you drink a lot of caffeinted drinks as they make you lose water.

Signs to look out for:Early signs include feeling bloated, nausea and vomitting. Look for signs of swelling such as the inability to rotate the ring on your finger or where you watch is at on your wrist. High blood pressure and headache often comes next.

Quick Fix: Ditch the water, pop sports drink and grab some crackers. They will replenish the lost sodium that the body needs.Typically, the body expells water through urine. So when the urine is pale in colour it means enough water has been consumed.

Best option: Drink no more than 800ml of water per hour during extended exercise.