Why is it easy to get heat stroke when running long distances?

When running long distances, many people are at risk of heat stroke, even life-threatening. How to reduce the risk of heatstroke, signs of heatstroke and effective first aid.

Doctor Ngo Tien Thai, a medical executive for many marathons, said that when running long distances during the hot season, people will face the risk of heatstroke.

When running, the body temperature increases due to heat, dehydration, heat. which will cause the runner to suffer from heat stroke and heat stroke.

When jogging, make sure to drink enough water and monitor your body's signs (Illustration: Getty).

Doctor Thai said that a warning sign of heat stroke is when the body temperature gradually increases . When the body temperature is over 40 degrees Celsius, it is heat stroke. But on the track there is no way for us to check our body temperature. We must feel ourselves as having a red face, sweating, nausea, dizziness, and lightheadedness.

As soon as there are signs of the first phase of heat stroke, each person must have a plan to protect themselves such as covering their head and neck. If your heart rate is high, your body temperature is high and you can no longer exert yourself, immediately go to the shade to rest, drink electrolyte water, cool your body, and let your vital signs for safety continue.

Once suffering from heat stroke, the runner is unable to take care of himself. If he faints in that environment, the possibility of death is very high.

If teammates detect a person suffering from heatstroke, they should immediately take them into the shade and take off unnecessary clothing to cool the patient's body and apply cool compresses to both sides of the neck, armpits and groin. This is where the large artery is, we use a wet towel to cool that area.

Second is a cool fan for people with heatstroke. When the person is aware of heat stroke or heat stroke and is not alert, absolutely do not give them food or water because the risk of choking into the lungs is very high. When you detect someone who needs medical assistance, you need to shout to get the cooperation of other athletes.

According to Doctor of Data Science, terrain running coach Vu Tien Viet Dung, there will be many risks if running in the mountains without forest cover, with the body exposed to the sun for many hours.

"We need to prepare clothes, hats, and protective clothing. When it's sunny, we have to slow down , we don't have much blood to feed our muscles.

We should always feel whether our body is hydrated, whether we are dizzy, or whether we are sweating . The feeling of breathing and not getting dizzy is very important.

Like myself, even though I'm racing to the top, I always have to find a tree stump to rest and avoid the sun when I feel my body is tired. Saying that is to emphasize the important factor of protecting one's own safety ," coach Viet Dung shared.

Therefore, when running in hot weather, people first need to choose appropriate , cool, sweat-wicking clothing , with a hat to cover the head and nape area.

Next, always drink enough water . Oresol water is a good choice because the body loses water through sweat along with electrolytes such as sugar, salt, potassium, drinking oresol will help replenish electrolytes.

Also, monitor and feel your heart rate . "In the absence of a heart rate monitor, I often guide students to feel the exertion and evaluate the level of effort they are exerting.

Each level of exertion is related to physical manifestations such as breathing and speaking ability. We can jog, breathe normally, sometimes talk in full sentences, and feel like we've been running for a long time. But when running and only being able to say a few words, it is definitely very tiring. The feeling that your body is tired is more important than the number, and you should adjust and slow down to ensure a safe run ," coach Viet Dung shared.