WEBVTT - How to Survive The Hottest Summer Ever (So Far) 0:00:00.160 --> 0:00:02.520 Hi everyone, It's James here, and we have a wonderful 0:00:02.520 --> 0:00:05.040 episode for you today on heat and heat illness and 0:00:05.080 --> 0:00:07.360 how to protect yourself, for your community and your animals 0:00:07.760 --> 0:00:10.360 when it is hot, which it is right now. But 0:00:10.560 --> 0:00:12.720 I just wanted to record this little pick up to 0:00:12.760 --> 0:00:14.760 tell you that this isn't medical advice, right, we do 0:00:14.840 --> 0:00:17.119 this every time we do these. I am not that 0:00:17.239 --> 0:00:19.720 kind of doctor, and I am not your doctor, and 0:00:20.320 --> 0:00:22.759 I just wanted to reinforce especially that yes, generally, of 0:00:22.800 --> 0:00:25.720 you're hot, it's a good idea to drink fluids and 0:00:25.720 --> 0:00:28.160 get out of the heat. If someone is losing consciousness 0:00:28.440 --> 0:00:31.880 or really really sick, you need to get better medical attention. 0:00:32.479 --> 0:00:35.440 Then you can learn how to give on a podcast. Right, 0:00:35.440 --> 0:00:37.680 So that's when you call someone whose job is to 0:00:37.680 --> 0:00:40.400 look after people. I just wanted to reinforce it. Obviously, 0:00:40.840 --> 0:00:43.000 pouring water down the throat of someone who's lost consciousness 0:00:43.040 --> 0:00:46.239 is a very dumb idea. So please, if somebody is 0:00:46.240 --> 0:00:55.800 seriously and well, seek medical care. Enjoy the episode. All right, Hi, 0:00:55.920 --> 0:00:57.800 welcome to It could happen here a podcast where we 0:00:57.840 --> 0:01:00.560 someone knows at God, which is what I doing just 0:01:00.560 --> 0:01:04.480 before the podcast began. Maybe we'll include that, and today 0:01:04.560 --> 0:01:07.080 we're here to talk about how God is smiting us 0:01:07.480 --> 0:01:11.800 with massive heat waves. And I'm joined today by Margaret 0:01:11.880 --> 0:01:14.920 Kiljoy and Garrison Davis. Say hello everyone. 0:01:15.240 --> 0:01:21.400 Hello, everyone one, so cool, soameless, so called thinks. 0:01:24.360 --> 0:01:29.360 Yeah, my sheeple have joined me. This is what I 0:01:29.360 --> 0:01:33.200 get for doing an episode about sheep so as you 0:01:33.319 --> 0:01:36.080 will be aware if you are in just about anywhere 0:01:36.080 --> 0:01:38.800 in the northern Hemisphere, it is very hot at the minute. 0:01:38.880 --> 0:01:42.680 It's very hot in cities in Europe, It's very hot 0:01:42.720 --> 0:01:46.000 in the United States. It's very hot in parts of 0:01:46.560 --> 0:01:49.920 North Africa and Middle East as well. It's the hottest 0:01:50.080 --> 0:01:54.400 June for Hambley years. Garrisonly July that one. 0:01:54.240 --> 0:01:57.160 It is the hottest July, and it is one hundred 0:01:57.160 --> 0:02:01.240 and twenty thousand years according to the most recent estimates 0:02:01.320 --> 0:02:04.520 released like three days ago as the time of recording. 0:02:04.680 --> 0:02:08.720 So yeah, yeah, And we've had the hottest day in 0:02:08.880 --> 0:02:11.239 history like four times in the last month or something. 0:02:12.080 --> 0:02:14.600 In the in the first half of July, we had 0:02:14.840 --> 0:02:16.679 we had two days in a row where it was 0:02:16.720 --> 0:02:19.120 the two hottest days on record, and then we had 0:02:19.160 --> 0:02:21.359 two other two other days that were also the hottest 0:02:21.400 --> 0:02:26.079 days on record. It's it's pretty concerning. It's nothing that 0:02:26.680 --> 0:02:32.040 people haven't been warning about for many, many decades, but 0:02:32.440 --> 0:02:38.520 it's it's bad, and it's very warm. 0:02:36.480 --> 0:02:39.760 Yep, and it will continue probably to get warmer. So 0:02:40.320 --> 0:02:42.480 I think the way we want to approach this is 0:02:42.520 --> 0:02:45.880 I'm going to start off with talking about stuff related 0:02:45.919 --> 0:02:48.760 to like exertional heat illness, because that's the thing that's 0:02:48.800 --> 0:02:52.080 most acutely concerning for people, right, especially if they work outside, 0:02:52.760 --> 0:02:56.000 if they recreate outside, if they're doing stuff outside where 0:02:56.200 --> 0:02:59.959 they can't get out of the heat. So I think 0:03:00.000 --> 0:03:01.360 to start off if I want to talk about things that 0:03:01.400 --> 0:03:04.400 might make you predisposed, and then I'm going to expend 0:03:04.400 --> 0:03:06.280 a little bit of how the body cools, and then 0:03:06.440 --> 0:03:09.840 some of these different stages of heat illnesses and how 0:03:10.280 --> 0:03:14.560 one might go about treating those or seeking further care 0:03:14.560 --> 0:03:17.000 if you need to. Right, So to start out with, 0:03:17.120 --> 0:03:19.600 there are some things that can make you predisposed to 0:03:19.639 --> 0:03:23.520 heat illness. Right, The biggest predisposition I've come across my 0:03:23.560 --> 0:03:27.240 reading is previously having heat illness. So I can certainly 0:03:27.280 --> 0:03:30.680 speak to this. Yeah, Like I think I got heat 0:03:30.680 --> 0:03:37.200 stroke for the first time. It was racing by in Spain, 0:03:37.280 --> 0:03:40.200 I think, but I then remember getting it again racing 0:03:40.240 --> 0:03:43.920 bikes in Vietnam and just like being really bad, like 0:03:43.960 --> 0:03:49.520 having to have ivy fluids, like vomiting sort of even 0:03:49.640 --> 0:03:52.680 some like sort of not loss of consciousness, but definitely 0:03:52.680 --> 0:03:55.640 like confusion and erratic behavior and stuff. 0:03:55.720 --> 0:03:59.720 And the line between that and dying is pretty narrow, right. 0:04:00.560 --> 0:04:02.720 You can have like multiple organ failure and stuff certainly 0:04:02.760 --> 0:04:04.520 if yeah, if you don't respond to that or if 0:04:04.520 --> 0:04:09.000 you misdiagnose that, and that's definitely like I'm someone with diabetes, right, 0:04:09.040 --> 0:04:12.600 so people can sometimes if you're erratic or confused, people 0:04:12.600 --> 0:04:15.280 can assume your hypoglycemic and you need some sugar, but 0:04:15.480 --> 0:04:18.200 you don't in that situation. We need to fluids and 0:04:18.640 --> 0:04:24.960 electrolytes and to be cooled quickly. So yeah, that is yeah, 0:04:25.040 --> 0:04:28.560 you can die. People do die. Actually, the mortality is 0:04:28.600 --> 0:04:31.080 quite high. Like I to prepare for this, so I 0:04:31.080 --> 0:04:34.320 want to look at Advanced Wilderness Life Support course. I did, 0:04:35.440 --> 0:04:39.200 and people can look it up. AWLS University of Utah 0:04:39.240 --> 0:04:41.320 does one, and you can act as lots of the 0:04:41.320 --> 0:04:45.080 stuff online for free. But they would think the mortality 0:04:45.560 --> 0:04:49.880 is quite high from these like heat illnesses, and I 0:04:49.880 --> 0:04:53.400 think that's probably especially true in wilderness medicine, because it 0:04:53.440 --> 0:04:55.240 can be hard to cool someone down, right if you 0:04:55.240 --> 0:04:57.640 don't have means of Like if you don't have access 0:04:57.640 --> 0:04:59.880 to ice, you obviously not got air conditioning out there. 0:05:00.720 --> 0:05:03.039 If the best thing you probably have is running water, 0:05:03.040 --> 0:05:06.200 hopefully you have running water, right, And I think probably 0:05:06.839 --> 0:05:10.600 it's something that people might not have been concerned with 0:05:10.880 --> 0:05:13.040 unless they either lived in a very hot place or 0:05:13.040 --> 0:05:15.479 a very active people, or who travel a lot before. 0:05:16.320 --> 0:05:18.320 So yeah, if you've had heat illness before, then you 0:05:18.360 --> 0:05:21.560 do need to be careful and you will probably know 0:05:21.600 --> 0:05:23.480 if you've had it before. But if we go through 0:05:23.520 --> 0:05:25.120 all the symptoms that you've had them all and never 0:05:25.240 --> 0:05:27.640 I guess got diagnosed, and lucky you, maybe you just 0:05:27.640 --> 0:05:30.680 found out you had heat illness and other things that 0:05:30.720 --> 0:05:33.599 can predispose you can be a lack of acclimation. Again, 0:05:33.680 --> 0:05:36.640 like this is one that I think kind of stands 0:05:36.680 --> 0:05:39.479 to reason for most people. But like if you go 0:05:39.560 --> 0:05:41.760 from a cold place to hot place, or the place 0:05:41.839 --> 0:05:44.720 you are suddenly becomes hot having been cold, it's going 0:05:44.760 --> 0:05:47.279 to take you a few days a week to become 0:05:47.320 --> 0:05:50.360 a climatized to that heat, right, and your body will 0:05:50.440 --> 0:05:52.320 change things about your body will change, so we don't 0:05:52.320 --> 0:05:57.480 need to go into But it's also that I don't 0:05:57.480 --> 0:06:02.200 think so. I think so back when I was exercising 0:06:02.200 --> 0:06:07.240 more seriously, I would we would do heat acclimation by 0:06:07.320 --> 0:06:11.480 going in a sauna after a training ride, and the 0:06:11.520 --> 0:06:13.680 idea was like, you gave yourself this big bout of 0:06:13.680 --> 0:06:15.800 heat stress and then then you could go back and 0:06:15.839 --> 0:06:17.960 cool down. Right, So I think if you were in 0:06:18.040 --> 0:06:20.280 acy for most of the day, it was okay, I'm 0:06:20.360 --> 0:06:23.880 sort of guessing here, but if getting that bout of 0:06:23.880 --> 0:06:26.039 heat stress and then recovering and get just like any 0:06:26.040 --> 0:06:29.160 other training that you're doing, seems but if you. 0:06:29.120 --> 0:06:31.480 Go outside into the heat and then come back into 0:06:31.520 --> 0:06:34.640 the cool, you're still acclimating yourself. 0:06:35.200 --> 0:06:39.200 Yes, compared to just hanging out in you know, somewhere 0:06:39.200 --> 0:06:41.400 where it's cold all the time. And you do want it. 0:06:41.400 --> 0:06:42.920 You don't want to overdo it, right, You don't want 0:06:42.960 --> 0:06:44.400 to be like, oh, yeah, I'm going to acclimate. Time 0:06:44.440 --> 0:06:47.320 to go for a ten mile round, like, ease into it, 0:06:47.640 --> 0:06:50.279 make sure you're hydrating, make sure you're taking breaks in 0:06:50.320 --> 0:06:53.839 the heat. There's also a lack of conditioning, right, so 0:06:54.160 --> 0:06:56.479 that's why you see a lot of heat illness. Maybe 0:06:56.480 --> 0:06:58.120 that's the first time I got heat stroke was like 0:06:58.800 --> 0:07:03.720 pre season workouts for like especially like collegiate athletes and things, 0:07:03.960 --> 0:07:06.479 or athletes who are more seasonal athletes. So people who 0:07:06.480 --> 0:07:08.400 have been parked on their backside for a few months 0:07:08.400 --> 0:07:10.600 are in class or whatever, and then they come and 0:07:10.680 --> 0:07:15.160 start doing a rigorous training regime that can that can 0:07:15.200 --> 0:07:17.720 predispose you, right, so they can cause you to be 0:07:17.720 --> 0:07:20.440 more likely to get heat illness. And then there are 0:07:20.440 --> 0:07:23.400 some medications, right, so you'd probably say on your medications, 0:07:23.400 --> 0:07:26.840 but things like beta block is, actiohistor meines, diuretics, you 0:07:26.840 --> 0:07:29.960 don't want to be drinking too much alcohol, and some 0:07:30.000 --> 0:07:36.320 conditions to heart disease, skin disease, existing dehydration fever obviously, right, 0:07:36.360 --> 0:07:40.360 your temperatures high to begin with, and diarrhea and vomiting 0:07:40.480 --> 0:07:45.400 which can cause their dehydration. Right, So, looking, if you 0:07:45.560 --> 0:07:47.600 have diarrhea and vomiting, it's not a good idea to 0:07:47.640 --> 0:07:50.120 also be going out and exposing yourself to a lot 0:07:50.120 --> 0:07:54.280 of heat. Right, So all of those things can make 0:07:54.320 --> 0:07:56.320 you more predisposed. But you can have none of those 0:07:56.360 --> 0:08:00.560 things and still get heat illness. I think the way 0:08:00.600 --> 0:08:03.120 to understand it is like the way we'll talk about 0:08:03.120 --> 0:08:07.480 the way our body cools, so it does set through evaporation. 0:08:08.400 --> 0:08:11.680 People will be familiar with sweating. Most people sweat, and 0:08:11.960 --> 0:08:15.760 so if you the sweating allows your body to cool, right, 0:08:15.800 --> 0:08:18.280 The evaporation of the sweat allows your body to cool. 0:08:18.720 --> 0:08:21.720 So people who don't sweat, or people who have injuries 0:08:21.760 --> 0:08:23.760 which means they don't sweat some of their body again, 0:08:24.240 --> 0:08:26.760 are at a higher risk for heat illness. Right. 0:08:27.520 --> 0:08:33.640 More less assties into wet bulb temperature and the fact 0:08:33.679 --> 0:08:36.160 that if you're in a more humid place, you have 0:08:36.200 --> 0:08:41.400 to consider the heat very differently, right, And so yeah, yeah, 0:08:41.600 --> 0:08:44.240 the East coast versus the southwest, for example, of the 0:08:44.320 --> 0:08:48.320 United States, will have very different options available to them, 0:08:48.480 --> 0:08:52.120 both inside and outside about how to cool down. Based 0:08:52.120 --> 0:08:56.520 on knowing the humidity outside is going to be as 0:08:56.559 --> 0:08:59.000 important for people as knowing the actual temperature. 0:09:00.160 --> 0:09:03.079 Yes, definitely, and most of the time now, if you're 0:09:03.160 --> 0:09:05.080 using a phone app, put think most people are doing 0:09:05.120 --> 0:09:07.840 to check the wather that you can find that it 0:09:07.840 --> 0:09:09.800 will give you the humidity and not give you a 0:09:09.840 --> 0:09:14.040 wet bulb or like a real feel temperature. But certainly, 0:09:14.120 --> 0:09:17.560 like I was recently on a trip to the Marshall Islands, 0:09:17.600 --> 0:09:19.280 and I was running and like eighty five, and I'll 0:09:19.320 --> 0:09:21.600 run at eighty five all the time. I was dying 0:09:22.080 --> 0:09:27.120 because the humidity was so high. So yeah, whether how 0:09:27.200 --> 0:09:28.640 humidity is high, you're not going to be able to 0:09:28.679 --> 0:09:30.760 cool as much, right, so you need to be more 0:09:30.800 --> 0:09:35.880 careful radiation that that's when your body is shedding heat 0:09:35.920 --> 0:09:39.920 through like I guess electromagnetic energy. That makes up most 0:09:39.920 --> 0:09:42.720 of your cooling when the ambrient temperatures are less than 0:09:42.760 --> 0:09:46.240 body temperature. So once the ambient temperature is above your 0:09:46.280 --> 0:09:48.640 body temperature, I think in fahrenheit, it's like ninety six 0:09:48.679 --> 0:09:54.640 point six, your body's going to be relying on other methods, right, 0:09:54.679 --> 0:09:58.440 that one's not going to work conduction. Conduction doesn't really 0:09:58.440 --> 0:10:00.320 make up much of It's not really that from a 0:10:00.360 --> 0:10:03.720 way to cool it doesn't really make much difference. But 0:10:03.800 --> 0:10:06.520 like people will be familiar with conduction if you've ever 0:10:06.559 --> 0:10:09.160 slept without a sleeping pad, if you've been camping, you'll 0:10:09.200 --> 0:10:12.960 realize how much colder you get on cold ground. And 0:10:12.960 --> 0:10:14.880 then the last one is convection, right, So that's heat 0:10:14.920 --> 0:10:17.360 transfer between the body and then moving gas or liquid. 0:10:18.040 --> 0:10:22.200 That's why wind chills the thing, okay, because that air's 0:10:22.200 --> 0:10:24.880 whipping past you rate calling you down. And that's also 0:10:25.160 --> 0:10:27.680 the convection is one that we can use to cool 0:10:27.720 --> 0:10:30.440 people down if they overheat, right, like jump in the creek, 0:10:30.559 --> 0:10:33.960 so yes, or if we don't have a creek, we 0:10:33.960 --> 0:10:37.280 can get you wet and then fan you. Okay, maybe 0:10:37.280 --> 0:10:39.360 we can if we're outside and we have those big 0:10:39.400 --> 0:10:43.400 thermos sleeping pads, we can get some air moving that 0:10:43.440 --> 0:10:46.200 way and help you cool down. If we know the 0:10:46.240 --> 0:10:48.679 ways the body cools, then we can maybe use those right, 0:10:48.720 --> 0:10:51.840 And we have to understand, like you said, the relative 0:10:51.920 --> 0:10:55.760 humidity read so when our body gets hot, especially when 0:10:55.760 --> 0:10:58.880 it starts to overheat, it'll shun some blood to the 0:10:58.960 --> 0:11:04.120 skin right vase of it will also increase cardiac output 0:11:04.480 --> 0:11:08.680 and increase catecula means which activate the sweat glands. So 0:11:09.600 --> 0:11:14.120 the hypothalamus will also regulate heat production in the body. 0:11:14.320 --> 0:11:16.600 And there's been two so I don't understand two of 0:11:16.640 --> 0:11:17.840 the words you've recently used. 0:11:17.840 --> 0:11:20.800 But okay, which way the words which are the words 0:11:20.960 --> 0:11:21.480 about the. 0:11:23.400 --> 0:11:26.240 The cacophony and the means. 0:11:26.559 --> 0:11:31.000 Okay, it's sufficient to say that the body you start 0:11:31.080 --> 0:11:33.640 to sweat more and your body begins to regulate how 0:11:33.679 --> 0:11:34.600 heart it makes itself. 0:11:34.640 --> 0:11:36.760 Okay, I got that one kind of from contact. But 0:11:36.840 --> 0:11:37.920 what's this next one? 0:11:38.920 --> 0:11:42.120 I gues see. Hypothalamus is like your your body is 0:11:42.200 --> 0:11:45.720 kind of internal regulator, and what it's doing is it's 0:11:46.640 --> 0:11:51.520 in this case, it's regulating the heat production of your body. Dude, 0:11:51.559 --> 0:11:57.040 it's trying to it's not making you hotter from the inside. 0:11:57.080 --> 0:12:02.559 I guess that's probably a terrible explanation. Okay, so let's 0:12:02.679 --> 0:12:06.559 go through the different stages of heat illness. We can 0:12:06.600 --> 0:12:08.480 start off with things that people will be I think 0:12:08.480 --> 0:12:10.720 we can probably skip like sunburn. Many of us will 0:12:10.720 --> 0:12:12.960 be familiar with somebur many it will have been sunburned. 0:12:13.000 --> 0:12:15.640 Many of us will understand hopefully we're wearing us suncream 0:12:15.679 --> 0:12:20.240 when we go outside, right or just wearing our suncream 0:12:19.840 --> 0:12:23.120 and covering ourselves up from the sun, not just like 0:12:23.920 --> 0:12:26.200 running around with our skin exposed to the sun when 0:12:26.200 --> 0:12:29.320 it's one hundred and ten or what have you. So 0:12:29.800 --> 0:12:33.400 step up from there would be heat cramps, and cramps 0:12:33.440 --> 0:12:35.480 can come from various things, right, Like, I think not 0:12:35.600 --> 0:12:39.720 all cramps are caused by sodium depletion or potassium depletion. 0:12:39.840 --> 0:12:43.440 People sometimes think that it's a potassium thing. Some of 0:12:43.480 --> 0:12:47.040 them can just be caused byever exertion. It can be 0:12:47.080 --> 0:12:49.959 your body's way of being like hey stop. So like, 0:12:50.240 --> 0:12:53.560 if you know, if it's fifty degrees out and you're 0:12:53.880 --> 0:12:56.200 trying to run your fastest tank care and you have cramps, 0:12:56.920 --> 0:13:00.520 that's not a heat thing. That's just your body being like, okay, 0:13:00.600 --> 0:13:02.760 you're not ready for this. Yeah, that's kind of my 0:13:02.840 --> 0:13:08.040 experience with running. Yeah. Yeah, your body's actively rejected it. Yeah, 0:13:08.440 --> 0:13:09.520 it's because it knows. 0:13:09.720 --> 0:13:11.079 I tried to join the track when I was in 0:13:11.160 --> 0:13:14.400 ninth grade to impress a girl. Neither part of that worked. 0:13:15.760 --> 0:13:18.200 I'm sorry to hear. That's fine, but it's for the best. 0:13:18.280 --> 0:13:18.559 Okay. 0:13:18.559 --> 0:13:20.360 I'm glad that you can share that with the audience. 0:13:20.920 --> 0:13:24.000 Oh that was just wait, oh no, someone's listening. Yeah anyway. 0:13:24.160 --> 0:13:27.600 Yeah. Unfortunately, So if heat cramps, right, they're mostly going 0:13:27.600 --> 0:13:30.640 to be in your carves. People will be familiar with 0:13:30.679 --> 0:13:33.520 the sensation of a cramp. I'm sure when we're experiencing 0:13:33.559 --> 0:13:37.720 heat cramps, we want to obviously cool off, stop doing 0:13:37.760 --> 0:13:40.760 the thing. So if we're running, it's time to stop running. 0:13:40.760 --> 0:13:45.079 If we're cycling, time stop cycling, unlikely you're getting where 0:13:45.120 --> 0:13:47.720 you get you get swimming, there's other kinds of cramps. 0:13:48.440 --> 0:13:51.320 But you know, if we're exercising, it's good to stop, 0:13:51.400 --> 0:13:54.200 it's good to cool down, it's good to rehydrate. So 0:13:54.280 --> 0:13:57.280 that's where you're going to start with your oral salt solution. 0:13:57.559 --> 0:14:00.680 And generally from what I've seen, it's a sodium thing, 0:14:00.840 --> 0:14:03.439 so that that's just like a quarter to half a 0:14:03.480 --> 0:14:05.839 teaspoon of table salt and a liter of water. 0:14:06.760 --> 0:14:10.760 This is the electrolyte thing that people talk about. Yeah, yeah, exactly. 0:14:10.840 --> 0:14:15.600 And as we get further into like these heat illnesses, 0:14:16.520 --> 0:14:18.839 one of the things that you want to be careful of. 0:14:18.960 --> 0:14:21.760 You're trying to rehydrate some when it's overloading a carbohydrate, 0:14:21.800 --> 0:14:24.280 so you want a less than six percent carbohydrate solution. 0:14:26.560 --> 0:14:29.280 That can mean just not pounding gatorade, which I think 0:14:29.320 --> 0:14:31.680 can be like the sort of standard response for some 0:14:31.800 --> 0:14:35.240 people because it just it doesn't empty quite as quickly 0:14:35.320 --> 0:14:39.640 at something which has a lower carbohydrate content. Right, Okay, 0:14:40.520 --> 0:14:41.520 but people who. 0:14:41.320 --> 0:14:44.960 Are drinking stead drinking straight water doesn't rehydrate you as 0:14:45.000 --> 0:14:48.320 effectively as drinking electrolytes. Right, Like, if it's really hard out, 0:14:48.320 --> 0:14:50.560 you pretty much need to be hydrating with electrolytes. This 0:14:50.640 --> 0:14:53.600 is unless you're like eating a salty snack or something. 0:14:53.640 --> 0:14:55.080 This is what I've heard from people. 0:14:56.320 --> 0:15:00.160 Yeah, there's a thing called hypernatremia, which is when you 0:15:00.360 --> 0:15:03.600 the opposite that's like low sodium, right, then that's that 0:15:03.680 --> 0:15:08.640 can happen sometimes from just drinking straight water without any sodium. 0:15:08.920 --> 0:15:13.240 It happens rarely, but it definitely can happen. It can 0:15:13.240 --> 0:15:15.800 happen in like backcountry travel where people don't think they're 0:15:15.840 --> 0:15:18.000 exerting themselves, they're just kind of walking and drinking a 0:15:18.040 --> 0:15:20.280 lot of water. It can happen in marathons, like it 0:15:20.280 --> 0:15:23.200 happens sometimes in marathons people are just taking the water 0:15:23.240 --> 0:15:26.240 from the age station to just drinking the water. Yeah, 0:15:26.240 --> 0:15:30.240 it's never like it's you know, when it's hot, if 0:15:30.240 --> 0:15:32.920 you're having you know, when I was bike racing, I 0:15:33.000 --> 0:15:34.520 used to do one drink of water and one drink 0:15:34.520 --> 0:15:38.200 of electrolyte, even in the heat, pretty much like one bottle. 0:15:38.200 --> 0:15:40.040 There are two bottles on a bicycle thing. I think 0:15:40.080 --> 0:15:41.680 that's a fine thing to do if you're in the 0:15:41.720 --> 0:15:45.400 heat and in you're exercising, you don't need to be 0:15:45.440 --> 0:15:48.240 smashing gatorade all the time because that's a lot of sugar, 0:15:48.440 --> 0:15:52.560 and it might that will also not empty from your stomach. So, 0:15:53.160 --> 0:15:55.800 you know, a modern sports drink should have the right solution. 0:15:56.680 --> 0:15:58.120 You know, there are lots of brands. I'm not going 0:15:58.160 --> 0:16:01.640 to recommend one, but there are lots of different brands 0:16:01.640 --> 0:16:03.200 which should have a decent sort of four or five 0:16:03.200 --> 0:16:06.760 percent carbo hydrate solution, and I think one that tastes 0:16:06.800 --> 0:16:09.920 nice to you. And then we move from there into 0:16:09.960 --> 0:16:14.440 a couple of different things, heat exhaustion and heat syncope. 0:16:14.760 --> 0:16:18.600 Heat syncope is when you'll see people like fall over, 0:16:19.960 --> 0:16:22.760 and it happens often, like the only time I've seen 0:16:22.800 --> 0:16:25.080 it happen is people stopping after like a long run, 0:16:25.320 --> 0:16:29.120 like specifically like when they push themselves really hard, right, 0:16:29.120 --> 0:16:32.920 And it can actually be it can be people who 0:16:32.920 --> 0:16:38.680 are not particularly dehydrated or hypothermic, but a sort of 0:16:38.680 --> 0:16:41.880 a long run and heat you're not acclimated to. It 0:16:41.920 --> 0:16:45.960 can blood can pull in the legs, and it's it's 0:16:46.000 --> 0:16:49.360 often people who ilderly are not very well acclimated, and 0:16:49.400 --> 0:16:54.120 it's normally when they're standing and stationary, and that's something 0:16:54.160 --> 0:16:58.440 that you can treat by elevating the feet, where's the 0:16:58.480 --> 0:17:01.600 personal lies down, and then just getting them out of 0:17:01.640 --> 0:17:04.520 direct some sunlight and helping them rehydrate, right, So helping 0:17:04.560 --> 0:17:07.960 them cool, rehydrate, You're going to see that in nearly 0:17:07.960 --> 0:17:10.400 all of these cases, cooling someone off it's the most 0:17:10.440 --> 0:17:12.960 important thing to do. So next time we talk about 0:17:13.000 --> 0:17:17.000 heat exhaustion again, like you'll know something is wrong in 0:17:17.280 --> 0:17:20.000 these situations, right, Like if someone's just just like falling over, 0:17:20.119 --> 0:17:22.880 you will know something is wrong. If someone's yeah, then 0:17:23.040 --> 0:17:26.560 in case he's like you'll know like having had heat 0:17:26.600 --> 0:17:30.480 exhaustion heat stroke, like you yourself will also know. There 0:17:30.480 --> 0:17:33.920 are certain like like ecstasy is a big one, like 0:17:34.080 --> 0:17:36.800 when people people quite often get heat illness when they're 0:17:36.920 --> 0:17:40.480 like at raves on ecstasy. And that's just because obviously 0:17:40.840 --> 0:17:45.200 like altered state of mind plus douncing uh plus plus 0:17:45.240 --> 0:17:48.080 this drug, which is you know, your body is not 0:17:48.080 --> 0:17:52.720 not making its usual responses, I guess, and that can 0:17:52.800 --> 0:17:55.080 be so like you know, if it's one hundred and 0:17:55.119 --> 0:17:57.120 ten out, maybe that's not the time to be doing 0:17:57.200 --> 0:18:00.640 MBMA and raving car if. 0:18:01.359 --> 0:18:05.600 Cop behavior James, Yeah, yeah, I can stand by and 0:18:05.680 --> 0:18:07.960 here and just as you spread this m d M 0:18:08.040 --> 0:18:13.119 A slander people should. People should absolutely be knowledgeable about 0:18:13.119 --> 0:18:16.760 what causes serotonin syndrome and be careful about mixing other substances. 0:18:17.160 --> 0:18:20.640 But I cannot have you just disparage the good name. 0:18:20.480 --> 0:18:21.720 Of M d m A like this. 0:18:22.200 --> 0:18:25.000 Oh I will, I will take it one step further 0:18:25.200 --> 0:18:28.600 and tell you that, at least with my research, both 0:18:28.640 --> 0:18:31.560 caffeine and alcohol make it far more likely for you 0:18:31.600 --> 0:18:36.280 to suffer dehydration and related heat dehydration. 0:18:36.560 --> 0:18:38.399 Yes, this is this is just that this is an 0:18:38.440 --> 0:18:41.639 actual problem that people should mix up. Like with M 0:18:41.720 --> 0:18:45.000 D m A. This is something to look up because 0:18:45.160 --> 0:18:47.439 because of the way it affects your serotonin levels, it 0:18:47.480 --> 0:18:50.640 can cause you to overheat if you take too much 0:18:50.720 --> 0:18:52.159 or come out with other things, or if you're in 0:18:52.200 --> 0:18:55.520 a hot, sweaty, crowded room you're dancing too much without 0:18:55.520 --> 0:18:57.400 taking breaks. This is a thing to consider. 0:18:59.080 --> 0:19:04.600 Yes, yeah, I had. There was a person it was. 0:19:04.800 --> 0:19:06.879 I think it was reference in the in the course 0:19:06.920 --> 0:19:08.719 I did where they wore talk about using a drone 0:19:08.720 --> 0:19:12.879 a rave to identify people who are hypothermic, and like, 0:19:13.600 --> 0:19:16.639 that's like your to want step away from the dance floor, 0:19:16.720 --> 0:19:19.520 like to identify people who are at risk, which is an 0:19:19.560 --> 0:19:24.040 interesting idea. That's cool, I think, yeah, So just you 0:19:24.080 --> 0:19:27.159 know something to consider as you go forward with yourselber plants. 0:19:28.119 --> 0:19:32.360 So other signs, right, tiredness, weakness, dizziness, headache, fainting, norse, 0:19:32.400 --> 0:19:36.040 your vomiting, muscle cramps, norse, you're vomiting, it's ralph. I 0:19:36.040 --> 0:19:40.080 remember that the worst heat onness I've ever had was 0:19:40.240 --> 0:19:44.320 in Vietnam doing a bike race. One of the rules 0:19:44.359 --> 0:19:47.800 in a bike race is that you can't take supplies 0:19:47.840 --> 0:19:51.160 from your support car in the last fifty kilometers, and 0:19:51.200 --> 0:19:53.679 it was just so hot, and I remember being like, 0:19:53.920 --> 0:19:56.600 I'm baking inside my skull. I'm baking it aside my skull, 0:19:56.800 --> 0:19:59.600 like and I'd been previously in like a little group 0:19:59.640 --> 0:20:01.280 in front of the main groups. I also hadn't been 0:20:01.320 --> 0:20:03.760 able to access water from my car then and then 0:20:04.119 --> 0:20:06.640 drop we got caught by the main group, is what happened. 0:20:07.240 --> 0:20:09.080 And I remember being like, okay, good, Now I can 0:20:09.080 --> 0:20:11.119 get my eye socks and put them down my back 0:20:11.320 --> 0:20:13.480 and I can get my cold water. And then I 0:20:13.560 --> 0:20:15.480 went back and the guy was like, no, no, no, 0:20:16.480 --> 0:20:19.720 it's like it's like forty nine kilometers and I was like, oh, 0:20:19.800 --> 0:20:21.879 this is bad. This is really fucking bad and it 0:20:22.040 --> 0:20:27.520 was really bad. Did you be I'm sure, Yeah I did. 0:20:27.560 --> 0:20:34.320 I finished the race. Congrats, No, terrible decision at the 0:20:34.400 --> 0:20:36.640 picture somewhere my teammates put me in a shower with 0:20:36.640 --> 0:20:38.240 like my legs above my head it which was just 0:20:38.280 --> 0:20:40.840 like water boarding me with cold water, and I was 0:20:41.119 --> 0:20:44.199 given ivy fluid and they were all like, oh, this 0:20:44.320 --> 0:20:49.440 is bad. He's not he's not in a good way. Yeah. Yeah, 0:20:49.560 --> 0:20:52.280 then you know sport is good for you. Keep sporting 0:20:52.320 --> 0:20:55.560 out there, kids. Everyone was very concerned for me. 0:20:56.600 --> 0:20:58.600 My All the stuff I came up with was like 0:20:58.880 --> 0:21:05.600 stay inside, don't there yourself, like avoid caffeine and alcohol. Yeah, 0:21:05.760 --> 0:21:09.920 if you want to push yourself past your limits, yeah yeah. 0:21:09.840 --> 0:21:13.239 Don't know. It's bad. But we did everything wrong right 0:21:13.280 --> 0:21:17.359 like it was in December the race, because the Asian 0:21:17.400 --> 0:21:20.399 Tour doesn't take a break at like the December and 0:21:20.480 --> 0:21:22.320 a few time it takes a break from Ramadan. So 0:21:22.720 --> 0:21:26.080 obviously coming from the United States, we were relatively less 0:21:26.080 --> 0:21:28.160 fit than we would have been. We were not acclimated. 0:21:28.440 --> 0:21:31.280 I had a fat beard, which did not help, and 0:21:31.320 --> 0:21:33.480 like my hair was longer than it is now, My 0:21:33.560 --> 0:21:38.560 body was not losing heat. Everything was I doing this 0:21:38.560 --> 0:21:43.159 this race, Yeah, yeah, yeah, yeah, going out there like 0:21:43.320 --> 0:21:47.080 full like if there's nothing that what is more white 0:21:47.080 --> 0:21:48.320 man on the left and you know, got a white 0:21:48.400 --> 0:21:50.760 dude with a beard. It's like all of them, right, 0:21:51.280 --> 0:21:55.920 and bacon and marks and you have to try it. Yeah, 0:21:55.960 --> 0:21:58.240 don't do that. Don't do that to yourself. We talked 0:21:58.280 --> 0:22:00.320 about heats and cope and the last one is heat stroke. 0:22:00.359 --> 0:22:04.760