Top tips on how to prevent heat stroke

With the London marathon round the corner most of the runners have done the training and are now hoping for a day of good conditions.

Running 26.2 miles is a grueling test on the body and can put the body at risk of heat stroke. Heat stroke is typically caused by a combination of a hot environment, strenuous exercise and dehydration.

Heat stroke occurs when the core body temperature rises above 40 degrees Celsius. If an athlete is exercising in a warm environment it can be harder for the body to regulate it's core temperature. An athlete can also become dehydrated as they sweat out more fluid than they drink.

Early signs of heat stroke can include dizziness, vomiting and shivers. A person can hyperventilate to try and shed heat. In late stages a person can have a seizure and collapse.

If a person is suffering from heat stroke every minute is vital. The body needs to be cooled down rapidly and if possible should be submerged in ice water or have damp towels wrapped around them. As soon as the body temperature lowers to around 39 degrees they should be sent to hospital to be monitored further.

We've got some top tips here on how to prevent heat stroke:

Stay as cool as possible - wear clothing that allows the body to sweat. Try to stay in the shade and run through misting showers if they're provided.

Keep hydrated - drink water whenever you think you need it. It is unnecessary to over hydrate prior to exercise but ensure you drink lots of fluids during and afterwards and take on sports drinks which contain sugars to fuel the muscles and brain.

Stick to the plan - you've done the training so try to stick to your pace. Pushing yourself too hard early on can cause over-exertion and extreme body heat.

More can be found out on this topic on our open first aid courses run throughout the country.