Heatstroke and the danger of overheating during exercise

Heatstroke and the danger of overheating during exercise
  • Herzog Medical

On hot days, many athletes simply put on their running shoes, get on their bike, or go for a brisk walk. Exercising in the sun is perfectly fine, but as soon as the temperature rises, so does the strain on your body. One of the most serious consequences of prolonged heat exposure is heatstroke, a medical emergency that requires immediate intervention. It is therefore important to recognise signs of overheating in time.

At Herzog, we often see that athletes who run or cycle in the summer choose light, breathable support to keep their legs supple during long, hot outdoor training sessions. Herzog compression socks are not used to prevent heat, but to support blood circulation in the calves while the body regulates its own temperature through sweating and skin blood flow, even on the hottest days of the year.

 

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What happens in your body in extreme heat?

Your body tries to maintain a constant core temperature of around 37 degrees Celsius, even when you are exercising intensely outdoors while runningor cycling. To dissipate heat, the blood vessels in your skin dilate, and your body sends more blood to the surface. Simultaneously, you start to sweat, which creates cooling as the moisture evaporates. In high humidity, this mechanism works less effectively, causing your core temperature to slowly continue to rise as you continue to exert yourself. This process consumes energy and makes you tire faster than on a cool day.

As exertion continues, your heart has to work harder to supply enough blood to both the muscles and the skin. This costs extra energy and increases the strain on your cardiovascular system. At the same time, you lose fluid and salts through sweat, which can cause blood pressure to drop. This combination of a rising core temperature, fluid loss, and an overstressed cardiovascular system forms the basis from which heat exhaustion and ultimately heatstroke can develop. This is why athletes who push through fatigue are at extra risk on hot days.

Herzog's compression technology plays no role in regulating body temperature in this process; that remains a task for your blood vessels, sweat glands, and heart. What controlled gradual pressure distribution can do is support the return of blood from the calves to the heart, so that your cardiovascular system has to compensate less during prolonged exertion. This is a supportive factor, not a solution for overheating.

Many athletes think that compression socks feel extra warm on hot days. Therefore, much attention has been paid to the material selection for the Herzog PRO Compression Socks. The high-quality micro-yarns are light, breathable, and quickly wick away perspiration, allowing for good heat exchange with the environment. This ensures that the socks remain comfortable even during summer training. 

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When should you be concerned about overheating?

The first signs of overheating are often subtle. You may notice that you get tired faster than usual, that your muscles cramp, or that you develop a slight headache during a workout in direct sunlight. Some runners also feel their legs getting heavier, which can be accompanied by calf complaintsthat are unrelated to heat but can be exacerbated by it. This phase is called heat exhaustion and can usually still be reversed by stopping, cooling down, and drinking fluids.

When symptoms worsen, we speak of heatstroke, a medical emergency in which your body can no longer regulate its own temperature. This happens especially when you push through despite fatigue, don't drink enough, or continue to train in extreme heat and direct sunlight without breaks. Unlike ordinary fatigue, with heatstroke, there is a risk of organ damage due to a persistently high core temperature. Early recognition is therefore important, as is immediately stopping exertion as soon as you notice any of the following signs in yourself or a training partner.

When in doubt, it is wiser to stop than to continue training until the situation improves. Heatstroke requires immediate cooling, for example, in the shade with wet cloths, and medical help as soon as someone no longer responds clearly. This also applies to people who are already known to have conditions such as thrombosisor varicose veins, where additional heat stress can exacerbate symptoms; in these cases, always consult your GP or a specialist before exercising again in warm conditions.

• A body temperature that feels extremely hot, even without a measured fever

• Confusion, irritability, or unusual behavior during exercise

• Suddenly stopping sweating despite intense exertion

• A rapid heartbeat combined with nausea or dizziness

• Loss of consciousness or inability to respond clearly

Products in this blog
PRO Compression Socks White
€57,95
PRO Compression Socks White
€57,95
PRO Compression Socks Black
€57,95
PRO Compression Socks Black
€57,95
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How do you protect yourself during hot training sessions?

Prevention starts with planning: train in the early morning or late evening when temperatures are lower, choose a shady route, and gradually increase your walking or running pace as your body adapts to the heat. Wear light, breathable clothing and drink regularly, even if you don't feel thirsty yet. For those who prefer to continue exercising outdoors during a heatwave, walkingis often a safer alternative to intensive interval training, simply because the physical exertion is lower. This gives your body a chance to gradually adapt to the heat instead of putting it under immediate heavy strain.

For athletes who want to continue training hard during warm months, support for the calf muscles via Herzog PRO Compression Socks can feel pleasant in addition to the usual heat preparation. These socks are individually fitted at six measurement points and work with a controlled gradual pressure distribution, developed from medical compression technology and provided with an MDR quality mark. They do not replace any precautionary measures against heat, but many people find that their legs feel less heavy during long training sessions. This makes them particularly suitable for those who consistently continue to train actively in warm periods, from runners to cyclists.

For over twenty years, Herzog has been working on compression technology used by both athletes and healthcare professionals, from runners who cover many kilometers to people who suffer daily from swollen ankles. Anyone who takes warm weather seriously should therefore always combine the basic rules regarding hydration, pace and shade with any support for the leg muscles, and treat heatstroke as what it is: a medical emergency that requires timely recognition.

Frequently Asked Questions

What is the difference between heat exhaustion and heatstroke?

With heat exhaustion, you feel tired, dizzy, or nauseous, but you are still responsive and can usually cool down by stopping and drinking. With heatstroke, your body can no longer regulate its own temperature, which can lead to confusion, cessation of sweating, or loss of consciousness. The latter is a medical emergency that requires immediate help.

Can I wear compression socks during warm workouts?

Yes, many athletes wear compression socks even in summer, as long as they use breathable material and continue to follow the basic rules for warm weather, such as drinking enough and taking breaks in time. Compression does not help regulate body temperature, but many people find that their calves feel less heavy during long exertions.

What should I do if I recognize signs of heatstroke?

Stop exercising immediately, go to the shade, and actively cool the body, for example with wet cloths or water. Call for medical help as soon as someone is confused, stops sweating, or loses consciousness, as this requires professional assessment.

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