1, pay attention to exercise time and weather. 10 a.m. to 4 p.m. this time the ultraviolet ray is strong, high temperature, outdoor exercise should try to avoid this time period. Pay attention to the weather forecast, there is a high temperature warning days also try not to outdoor sports activities.
2, try to choose the indoor sports program. Outdoor cycling, running, soccer, tennis and other activities, these sports on the physical requirements of high intensity, high temperature weather this will give the sportsman's thermoregulation and fluid balance brings great challenges, there is a certain risk.
You can choose swimming, water yoga, indoor running, aerobics and strength exercises. Elderly people can choose tai chi, sword dance, gate ball, walking, square dance and other fitness activities.
3, active hydration. Summer heat, the human body fluid loss is more, so before, during and after the exercise should be active hydration. In the 30-60 minutes before the exercise, supplement 400-800ml of water; exercise in a small number of times, every 15-20 minutes to supplement 150-350ml of water, exercise time in 1 hour, only supplemental white water can be, more than 1 hour of exercise using sports drinks.
After a long period of strenuous exercise, according to the weight change, every 1kg of body weight reduction, make up 1500ml of sports drinks. in addition, the temperature of the water consumed, at about 10 ℃ is more cooling heat relief.
4, avoid sunburn. Outdoor sports before applying waterproof and sweat-proof sunscreen (SPF15 or more). The skin is often more prone to sunburn after immersion in water, so people who choose to swim outdoors should pay more attention to good sun protection.
Sunburn tends to appear in the sun after 4-6 hours of reaction, to 12-24 hours to reach the peak, the main manifestation of the sun parts of the skin appeared in the bright red spots, edema, blisters, blisters, blisters within the yellowish slurry. At the same time there is itching, burning or stinging sensation. Mild sunburn, often about 2 days to relieve themselves.
If there are large blisters, fever, nausea, vomiting, severe pain should seek medical attention. Sunburn of the skin after exercise, should avoid repeated sun exposure, subsequent sports exercise should be adjusted, sunburn should be iced or cold water immersion.
5, prepare the right equipment. Choose to match the sports program with the sports equipment, the current sports equipment market categories complete, price span, to meet the needs of all types of people. In addition to choosing a sun hat and sunglasses, you can block the glare and protect your eyes. Preparation of the human elixir, ten drops of water, patchouli Zhengqi water and other drugs to dispel the summer heat.
6, cooling can not rush. After exercise often feel very hot, many people are accustomed to immediately take a shower, which is often easy to cause colds, fever and other health problems. Should stop sweating in the movement, choose warm water for shower cleaning, and then stretching massage relaxation, and then combined with their own situation using an ice bucket on the lower limbs muscle joints to soak, in order to reduce the pain of the sport exercise to promote recovery.
7, special people exercise caution. Heart disease, high blood pressure people, low-sodium diet people, the elderly in the summer exercise, should follow the guidance of doctors or sports medicine experts, reasonable moderation, the right amount of fitness activities. Children in the summer exercise process, it is best to have an adult care companion, pay attention to safety.
Expanded:
Summer sports to deal with heatstroke
A precursor to heatstroke often manifests itself by feeling weak, tired, thirsty, dizzy, headache, excessive sweating, lack of concentration, and uncoordinated movements. Mild heatstroke often manifests itself as cold and wet skin and limbs, pale face, and decreased blood pressure; or flushed face, profuse sweating, and burning skin; a sense of exhaustion, mild dizziness, headache, shallow and rapid pulse, and decreased consciousness.
These two cases of heatstroke is relatively mild, in response to the need to immediately move to a cool, ventilated place, take off too much or unzip too tight clothing, lie down or sit down, replenishment of water and electrolytes, mild heatstroke can also be used in the case of a wet cool towel to wipe the body, or the use of ice packs of ice on the wrists, ankles, the back of the neck, the groin and armpits.
The more severe forms of heat stroke include heat cramps, heat exhaustion, and pyrexia, and heat stroke can be a mix of all three, so it's important to be extra cautious in determining and managing these types of heat stroke.
Heat cramps, which tend to occur during or after exercise in the heat, are muscle pains and twitching that occur mostly in the lower extremities and abdomen, often symmetrically, with episodes of relief.
If only muscle pain, twitching is not combined with the emergence of symptoms of heat exhaustion, pyrexia, you should stop the activity, sit or lie down in a cool ventilated place, drink a sports drink, gentle massage and stretch the twitching muscles. If the patient has a history of heart disease, is on a low-salt diet, or if symptoms do not resolve in an hour, seek medical help.
Heat exhaustion, caused by high temperatures, results in peripheral vasodilatation and massive water loss, resulting in a decrease in circulating blood volume and a drop in blood pressure. This is the body's response to excessive water and salt loss due to heavy sweating.
Heat exhaustion is more likely to occur in older people, people with high blood pressure, and people who engage in strenuous physical activity such as heavy labor or long-distance running in hot environments. People with heat exhaustion often present with pale, cold, clammy skin, rapid and shallow breathing, decreased blood pressure, rapid and weak pulse, nausea and vomiting, and a slightly elevated or normal body temperature.
Heat stroke, a fatal emergency caused by excessive endogenous heat production or reduced heat dissipation due to dysfunction in thermoregulation in a hot environment, is often characterized by high fever, dry and sweatless skin, dizziness, throbbing headache, blurred consciousness, convulsions or even unresponsiveness.
Faced with these kinds of heatstroke, except for the less severe cases of spasm, it is recommended to help the patient to actively cool down (stop activity, cool and ventilated place of ice packs, ice bath) and seek medical assistance as soon as possible.
People's Daily Online - summer sports precautions: cooling after exercise can not be urgent