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

1, choose to run in the morning or at night.

It is best to run in the early morning or evening in summer, so as to avoid the sun. Try not to run on the cement floor with high residual heat at night. Even if you run during the day, choose a cool place. Running time should be based on your own ability, so that your body can adapt slowly. If you are taking part in a running project, let your body get a full rest and remember not to lack sleep.

2. Replenishing water is the top priority.

Replenishing water is not only replenishing water, but also replenishing electrolytes, whether you get it from sports drinks or other supplies. Therefore, if it is a long-distance race, don't just prepare mineral water. In addition, runners should not feel thirsty before thinking of drinking water. They should exercise for a period of time and replenish water. When you feel thirsty, you may have been slightly dehydrated. Of course, everyone has individual differences, and it is most important to finish the race safely.

It is not advisable to run on an empty stomach in the morning.

Many people exercise in the morning and run on an empty stomach, which is very unscientific. It is recommended not to run in the morning, because there is less oxygen in the air in the morning, and running on an empty stomach is even more undesirable, because running on an empty stomach will increase the burden on the heart and liver, cause arrhythmia and other symptoms, and may lead to sudden death in severe cases, so don't get up and run in the morning. You should eat something half an hour or an hour before running, or drink some warm water, a little.

Don't mess around after running.

Be sure to eat or drink warm water half an hour or an hour before running. Never run on an empty stomach, or you may die suddenly!

In addition, don't eat for two hours or at least one hour after running, because eating will greatly reduce the effect of your exercise. Even if you are hungry, stick to it and don't eat. Don't drink water or tea if you are thirsty. You can drink a little sports drink or light salt water, because after exercise, the body sweats a lot and the salt in the body is evaporated. Adding a little salt water is very beneficial to your health.

5, pay attention to avoid heat spasm

Heat spasm refers to muscle spasm that occurs during or after exercise. Due to the lack of water and electrolyte, lactic acid in muscle accumulates continuously, leading to spasm. The calf or quadriceps femoris is the most prone to spasm, and abdominal spasm also occurs frequently. In order to avoid heat spasm, runners should drink plenty of water or sports drinks before and after training. Pay attention to hydration, people who can adapt to high temperature are unlikely to have symptoms of heat spasm. If it is a heat spasm, stop running, replenish water and massage the spastic part. When the muscle spasm stops, you can continue running, but slow down.

6. Loose light-colored clothes

Choosing the best loose light-colored clothes can resist the harmful rays in the sun and keep your body cool. You can train clothes according to the regional climate change. Can block the strong sunlight, sunglasses can protect the eyes, waterproof and sweat-proof sunscreen can avoid sunburn. The key to keep your body cool is to find clothes that suit you.

7. Keep a cool head

Research shows that if you fold a handkerchief into a diamond shape, put a row of ice cubes on one side, then roll it up and tie it around your neck. This is the best way to help runners cool down.