What should I pay attention to when exercising in hot weather?

1, sun protection

Don't expose your clothes during exercise.

Bare chest or bare back, only when the skin temperature is higher than the ambient temperature, can it play a cooling role by increasing the radiation and conduction heat dissipation of the skin. In hot summer, the highest temperature is generally close to or higher than 37℃, so the skin can't dissipate heat, but absorbs heat from the external environment, so it will feel hotter if you are shirtless or show your back in summer. Moreover, bare-chested activities in the sun, strong ultraviolet radiation directly on the skin, will also cause skin diseases.

Response measures:

When the weather is hot, you should try to avoid taking the fire belt on the coastline and ridge. To participate in general activities, you must bring a sun hat, sunglasses, sunscreen, towels, long-sleeved shirts, as well as ten drops of water, Ren Dan, Huoxiang Zhengqi pills, cool oil and other heatstroke prevention drugs.

drink water

It is not advisable to drink too much water during exercise.

If you drink too much water, it will cause symptoms such as stomach muscle spasm and abdominal pain. After a few minutes of strenuous exercise, you should properly replenish water.

Response measures:

Drink a few times, only a few mouthfuls at a time, and drink more. Don't rely on the feeling of thirst as the basis of hydration, replenish water when you are not thirsty, so that water can be replenished in a balanced way. Don't drink a lot of water at a time, but don't control the replenishment of water. If water loss is not replenished, it will seriously lead to renal failure.

3. Fever (heat exhaustion, heatstroke)

Taking part in outdoor sports in summer, due to the high temperature and large amount of exercise, the accumulated heat in the body is more than that emitted. If you don't pay attention to prevention, it's easy to have a fever, ranging from heat exhaustion to heatstroke.

Exercise in hot days, in order to lower the body temperature, blood vessels in the skin will expand, and a large amount of perspiration will lead to water loss, and the blood circulating to important parts such as the brain will be reduced to an abnormal level.

Response measures:

In order to prevent the sun and body from being pulled by thatch and thorns, it is necessary to wear hats and trousers when marching, but this brings the problem of heat dissipation. To help your body temperature dissipate, you can soak your hat in water when you walk in the sun. Walk out of the sun and take off your hat; When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place.

When there is heat exhaustion, you must rest immediately. It is best to find a cool place, raise the patient's feet and slightly lower his head, immediately replenish water, electrolyte and liquid, and take ten drops of water, Ren Dan, Huoxiang Zhengqi Pill and other heatstroke prevention and cooling drugs.

When heatstroke occurs, it must be treated immediately. The patient may be unable to cooperate because of confusion, so he must be helped to a cool place, and steam cooling method should be used to evenly sprinkle water on the patient's body and head, and keep blowing (it is best to have ice cubes wrapped in a towel and put them on his head to cool down). When the body temperature returns to normal temperature, there is no need to cool down. But we should continue to observe the patient's body temperature and physical condition, because the body temperature may rise again and need to be cooled again. If the patient has no problem with vomiting reflex and swallowing ability, he can drink cold liquid, supplement water, electrolyte and liquid, and take heatstroke prevention and cooling drugs such as Shidishui, Ren Dan and Huoxiang Zhengqi Pill.

Generally speaking, most patients with heat exhaustion can basically continue to complete the follow-up activities after returning to normal after treatment. Patients with severe heatstroke are advised to find someone to accompany them out of the activity unless they recover well.

Step 4 catch a cold

Exercise at high temperature in summer, the body produces heat quickly, and the skin capillaries expand a lot, which is beneficial to the body's heat dissipation. If you encounter too cold stimulation, the pores that have been opened on the body surface will suddenly close, leading to dysfunction of internal organs of the body and abnormal temperature regulation of the brain, leading to illness, usually a "cold", that is, a summer cold, or even a more serious disease.

Response measures:

On the way to March in summer, when sweating profusely, if there are mountain springs, streams, ponds, etc. Or passing by the seaside, don't jump down and take a cold bath for a while. Even after the activity, after arriving at the destination, wait until the body temperature drops before taking a cold bath. After the event, if everyone's return car is air-conditioned or in an air-conditioned room, don't turn on the air conditioner and blow directly at the car body. It is best to open the window to cool down with natural wind, and then turn on the air conditioner after the body temperature drops.

5. Cold drinks

It is very enjoyable to take part in outdoor activities in summer if you have iced drinks, but you can't eat a lot of cold drinks during or immediately after the activities. Cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which damages the physiological function of the stomach, ranging from indigestion and diarrhea to acute gastritis.

Response measures:

A small amount of cold drinks is beneficial to cooling down, but it should not be excessive, and should be treated according to the specific situation. Everyone should drink a small amount of frozen drinks and so on before leaving. After the activity, don't drink frozen drinks or beer until your body temperature drops significantly.

6. clothes

In summer, outdoor sports sweat a lot, and clothes get wet quickly. After many people arrive at their destination, they often hang their clothes aside and try to dry them by their own body temperature. This is extremely harmful, and in the long run, it will lead to diseases such as rheumatism or arthritis.

Response measures:

Take a set of dry clothes (especially a coat) and a coat in your backpack before taking part in the activity, and change your wet clothes immediately after you arrive at your destination. When taking a break during the activity, if you take a long break in the gale, you should put on your coat in time, otherwise the wind will take away a lot of body heat, and people's body will alternate between hot and cold, and loving Tmall is easy to cause diseases. In order to facilitate sweat evaporation and heat dissipation, it is best to buy quick-drying clothes made of chemical fiber for outdoor activities, preferably quick-drying anti-ultraviolet clothes, and the trouser legs are preferably detachable.