Running on empty

  • Published
  • By Maj. Ron Leczner
  • 436th Flight Medicine Clinic, Flight Comander
DOVER AIR FORCE BASE, Del. --  Whether you're a marathon runner or trying to beat your last fitness score, you may have discovered your toughest competitor this summer is Mother Nature and some potentially dangerous record temperatures.

With temperatures soaring, it serves us all to be on heightened alert for dehydration and subsequent heat illnesses. Ignoring these health risks places you, our Airmen, and our mission at risk.

Let's first identify the health risks associated with dehydration and consider good risk management to avoid the dangers of heat illnesses.

The human body is composed of 75 percent water and dehydration is simply 'more water lost than taken in'. With strenuous activity we lose water through sweating. Eventually the body can no longer sweat enough to promote cooling the skin surface through evaporation. When this happens one may experience heat cramps, heat exhaustion and ultimately heat stroke.

Heat stroke is a true medical emergency and may lead to seizure, brain injury and even death without rapid intervention. Now, before I scare you into never wanting to run in the sun again, let's look at some measures to avoid injury and some appropriate intervention strategies.

Remember, running in any temperature is a matter of conditioning and the runner builds tolerance with acclimatization and improved fitness.

First consider some common sense measures prior to engaging in strenuous activity. The best time to train is morning and evening; before 7-8 a.m. and after 7-8 p.m.

Wear light and loose clothing that promote evaporation. Remember to wear reflective gear and display bright or flashing light devices at dawn or dusk. Know the area you are running in and be aware of terrain hazards.

Drink small amounts of water at frequent intervals before, during and after exercise. Significant amounts of water intake need to be offset with some electrolytes such as sports drinks.

Know yourself and know your limitations. Start slowly and monitor your heart rate if not in top shape, and stay within the recommended heart rate for your age.

Monitor the base heat index prior to activity. It is a tool provided to us in order to assess the risk and act responsibly to safeguard our airmen. Use reference AFPAM 48-151 "Thermal Injury", an excellent guide for Commanders, supervisors and individuals at every level.

Know the enemy, how it presents, and what you can do to assist the victim should injury occur. Heat cramps are the mildest form of dehydration and present with muscle pain or spasms, usually in the abdomen, arms or legs. If this occurs, stop all activity and rest quietly in a cool place. Drink water or a sports beverage and do not return to strenuous activity for a few hours after cramps subside to avoid progression to heat exhaustion.

Signs and symptoms of heat exhaustion are heavy sweating, pale skin, muscle cramps, weakness, dizziness headache, nausea or vomiting, and fainting. At this point, fluid loss negatively impacts blood pressure and oxygen supply. The skin becomes pale, cool and clammy, and level of consciousness is decreased.

Treatment involves cool fluids and rest in a cool location. Medical care should be sought if the individual is not recovering spontaneously, has serious decrease in their level of consciousness, or the airway and breathing is compromised.

Lastly, heat stroke is a true medical emergency and is an abnormally elevated body temperature, aggravated by extreme temperatures, high humidity, and vigorous activity. The body cannot dissipate and even retains heat. The victim may have hot, dry and red or flushed skin along with the absence of sweating. The pulse is rapid and there may be difficulty breathing, strange behavior, hallucinations, confusion, agitation, and potentially seizure and coma.

Perform immediate life saving interventions and call 911. Lay the patient flat and raise their legs, cool by removing clothing, use ice baths, ice packs, cold sponge bath, and blow or fan cold air over the body. Continue to assist the victim until help arrives.

In conclusion, we all feel the need to perform at our best and do a great job for our Air Force. Part of that job is staying fit to fight as demonstrated by passing the fitness test.

In today's fit to fight climate there is more than an extra ounce of stress related to this endeavor. In the pursuit of unmatched mission performance, let us take care of ourselves, those we are charged to supervise, our families and our friends.