What should I pay attention to when doing physical exercise in summer?

1, pay attention to the exercise time and weather. During the period from 10 in the morning to 4 pm, the ultraviolet rays are strong and the temperature is high. Outdoor sports should try to avoid this period. Pay attention to the weather forecast and try not to do outdoor sports on days with high temperature warning.

2. Try to choose indoor sports. Horse riding, running, football, tennis and other activities are all carried out outdoors. These sports require high physical strength and intensity, which will bring great challenges to athletes' body temperature regulation and body fluid balance in high temperature weather, and there are certain risks.

You can choose swimming, water yoga, indoor running, aerobics and strength exercises. The elderly can choose Tai Ji Chuan, sword dance, gateball, walking, square dance and other fitness activities.

3. Actively replenish water. High temperature in summer leads to more loss of body fluids, so we should actively replenish water before, during and after exercise. 30-60 minutes before exercise, add 400-800ml of water; During exercise, replenish water every 15-20 minutes 150-350ml, and only white water every 1 hour. Use sports drinks when the exercise exceeds 1 hour.

After strenuous exercise for a long time, according to the change of body weight, 1kg body weight should be supplemented with 1500ml sports drink. In addition, the temperature of drinking water is about 10℃ to cool down and relieve the summer heat.

4. Avoid sunburn. Apply waterproof and sweat-proof sunscreen (SPF 15 or above) before outdoor exercise. Skin is often more prone to sunburn after soaking in water, so people who choose to swim outdoors should pay more attention to sun protection.

Sunburn usually occurs 4-6 hours after sun exposure, and reaches its peak at 12-24 hours. The main manifestations are obvious erythema and edema on the skin in the sun exposure area, blisters in severe cases, and yellowish serosity in the blisters. Itching, burning or stinging at the same time. Slight sunburn usually relieves itself in about 2 days.

If there is a large area of blisters, fever, nausea, vomiting and severe pain, you should seek medical attention in time. If the skin is sunburned after exercise, you should avoid repeated sun exposure and adjust the follow-up exercise. Sunburn areas should be iced or soaked in cold water.

5. Prepare appropriate equipment. Choose sports equipment that matches sports events. At present, the sports equipment market has complete categories and large price span, which can meet the needs of all kinds of people. In addition, choose a sun hat and sunglasses to block strong light and protect your eyes. Prepare Ren Dan, Shidishui, Huoxiang Zhengqi Water and other summer medicines.

6, cooling is not urgent. After exercise, people often feel very hot, and many people are used to taking a bath immediately, which often causes health problems such as colds and fever. After the exercise stops sweating, you should choose warm water shower for cleaning, then stretch massage to relax, and then soak the muscle joints of lower limbs with ice bucket according to your own situation, so as to relieve the pain after exercise and promote recovery.

7. Special people should be cautious when exercising. Patients with heart disease, hypertension, people with low sodium diet and the elderly should listen to the guidance of doctors or sports medicine experts and carry out fitness activities reasonably and moderately in summer. Children need to be accompanied by adults in summer exercise, so pay attention to safety.

Extended data:

Summer exercise to cope with heatstroke

Threatened heatstroke often shows weakness, fatigue, thirst, dizziness, headache, sweating, inattention and uncoordinated movements. Mild heatstroke often manifests as cold skin and limbs, pale face and decreased blood pressure; Or blushing, sweating a lot, and burning skin; I feel exhausted, slightly dizzy, headache, shallow and fast pulse, and decreased consciousness.

In these two cases, the degree of heatstroke is relatively mild, so it is necessary to immediately move to a cool and ventilated place, take off too much or too tight clothes, lie flat or sit down, and replenish water and electrolytes. In the case of mild heatstroke, you can also wipe your body with a wet towel, or ice your wrists, ankles, neck, groin and armpits with an ice pack.

Heatstroke develops to more serious conditions, including heat spasm, heat exhaustion and heatstroke. Heatstroke may also be a mixture of these three types, so we should be extra cautious when judging and handling these types of heatstroke.

Heat spasm often occurs during or after high-temperature exercise, and often occurs in muscle pain and convulsion of lower limbs and abdomen, which is often symmetrical, sometimes attacks and sometimes relieves.

If it is only muscle pain and convulsion, without symptoms of heat exhaustion and heatstroke, you should stop moving, sit or lie down in a cool and ventilated place, drink sports drinks, gently massage and stretch the twitching muscles. If the patient has a history of heart disease, a low-salt diet, or 1 hour symptoms are not relieved, seek medical assistance.

Heat failure is caused by high temperature, which causes peripheral blood vessels to dilate and lose a lot of water, resulting in decreased circulating blood volume and blood pressure. This is a reaction that the body loses too much water and salt due to excessive sweating.

The elderly and hypertensive patients are more prone to heat exhaustion when they engage in strenuous sports such as heavy physical labor or long-distance running in high temperature environment. Heat exhaustion often manifests as pale, cold and moist skin, shortness of breath, shallow breathing, decreased blood pressure, fast and weak pulse, nausea and vomiting, and slightly higher or normal body temperature.

Heatstroke is a fatal emergency caused by excessive endogenous heat production or abnormal thermoregulation in high temperature environment, which is characterized by high fever, dry skin, dizziness, pulsating headache, confusion, convulsion and even no response.

In the face of these heatstroke cases, in addition to mild spasm, it is suggested to help patients actively cool down (stop activities, ice compress in a cool and ventilated place, ice bath) and seek medical assistance as soon as possible.

People's Daily Online-Precautions for Summer Exercise: It is urgent to cool down after exercise.