How to recognize when you’re overdoing it
From Runners’ World Magazine

The best thing about heat illness is that it’s preventable.  “You simply have to pay attention to how your body feels,” says Douglas Casa, Ph.D., A.T.C.  “If things feel strange, back off.”  Here’s what happens if you push it too far – and how to bring yourself back.

HEAT CRAMPS — Painful muscle contractions that occur during or after intense exercise.

The Cause – Muscle fatigue, water and sodium loss

The Symptoms – Dehydration, cramps, fatigue

The Treatment – Massage, rehydrate

HEAT EXHAUSTION – Inability to continue exercise due to overwhelmed cardiovascular system, depleted energy

The Cause – Exercising in hot or humid environments, dehydration

The Symptoms – Include fatigue, irritability, nausea

The Treatment – Move to shade, elevate legs, apply ice bags, rehydrate

HEAT SYNCOPE — Fainting episode that occurs in high temps, typically during initial days of heat exposure

The Cause – Coming to a standstill immediately after activity, standing suddenly or for long periods causes blood to pool in legs

The Symptoms – Dizziness, tunnel vision, pale skin, weakness, decreased pulse rate

The Treatment – Move to shaded area, elevate legs, rehydrate

EXERTIONAL HEATSTROKE – Potentially fatal condition characterized by a core temp of 105F

The Cause – Includes vigorous exercise in a hot environment for more than one hour, poor fitness

The Symptoms – Include hyperventilation, disorientation, dizziness, vomiting

The Treatment – Full immersion for 30 minutes in cold water