Heat Exhaustion Question

Sounds like you definitely overdid it, but heat exhaustion and heat stroke are not the same thing.

Heat exhaustion is typically a body temp between 102-104F and can have symptoms like nausea, vomiting, headache.

Heat stroke is a body temp >104F with central nervous system disruption (confusion, loss of consciousness, seizures, disorientation). Heat stroke is quite serious and potentially deadly. Have a friend who does ultra races and had a heat stroke at a race just before finishing. Had a seizure and ended up in the Neuro ICU for a week. Luckily he bounced back and is back to running ultras haha

Sounds like you probably just need to take it easy and load up on an electrolyte based drink. If you do start having more serious symptoms I’d go get checked out.

Heat exhaustion is no joke man. Take it easy for a week or so, stay out of the heat as much as possible. The effects will linger for a while and it'll happen sooner next time if you don't allow yourself to recover completely.

Cold shower for 10 minutes. Hydrate heavily with water and Liquid IV/equivalent drink. Get good sleep.

This heat is no joke. Our group run on Wednesday afternoon started about 30 minutes after it rained. Weather conditions were about the same as you mentioned. Sun wasn't even out because of how overcast it was, but the humidity was suffocating. I sat under the hose for about 10 minutes and 10 minutes after that I was sweating again. This heat is miserable.

I would say don't try and push anything today if you have any type of headache/dizziness. If you just feel tired/sore, an easy jog is still fine to get your body moving. Just don't push hard at all.

The lingering effect of being out in the heat for extended periods is no joke. I tried to do a tough spin class last night, and had to lay off in the last 15 minutes. It wasn't anything harder than I usually do, but I was out at a baseball game for 3+ hours the night before when it was still high 80s and humid, then got up and cut grass and worked in the yard for about 90 minutes yesterday morning before going to grill for everyone and enjoy the pool for a bit. I felt fine when I hopped on the bike, was well hydrated and had electrolytes in my water bottles, but I just hit a wall and couldn't sustain at the end. I'm taking it easy today.

I don't know how more people don't keel over in this miserable humidity

Most important factor to remember is that during this time of the year with the day in day out heat and humidity of the south, you are most likely dehydrated when you wake up in the morning.

If you are going to be doing an outdoor workout first thing in the morning, you need to drink at least 16oz of water before getting started and sipping throughout the workout.

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I don't know how more people don't keel over in this miserable humidity

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For me, I kind of approach daily work like a race taper.

Cut intensity or volume but not both. Anything I do for more than an hour is at a lower intensity and those hard workouts or activities are done in much, much smaller spurts, even if I have to split a workout into am/pm