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

Research shows that when the ambient temperature reaches 33℃, people will sweat in a quiet state, but they can still keep the balance of heat production and heat dissipation. If physical activity is still carried out at this time, the amount of perspiration will increase greatly, the air humidity is high, the wind speed is low, it is difficult for sweat to evaporate quickly, it is difficult for the human body to dissipate heat, and the temperature regulation is limited. The accumulation of heat in the body may lead to heatstroke symptoms such as fever, dizziness, thirst and nausea. In addition, high temperature leads to excessive salt loss, imbalance of water and salt metabolism, blood circulation disorder, muscle spasm, decreased urine output, rapid pulse and other "heat spasms" (also one of "heatstroke").

Suitable for this occasion

There is an old saying called "training in dog days", but it is not required to exercise in the scorching sun. Generally, it should be placed in the morning or evening, and a cool and ventilated place should be selected. Indoor sports venues should have good ventilation and cooling equipment. When the temperature exceeds 35℃, it is best to reduce the amount and intensity of exercise appropriately.

Suitable for people.

The organ function of the elderly is decreased, and the water content in the body is about 15% less than that of the young people, so the heat resistance is much lower than that of the young people, and the probability of heatstroke in the elderly in high temperature weather is also significantly higher than that of the young people. In addition, the blood concentration of the elderly is already relatively high, and people with cardiovascular and cerebrovascular diseases are also very high. In hot weather, the tissue fluid and blood in the body will be significantly reduced, the blood concentration will further increase, and the blood viscosity will also increase, which is more likely to induce severe diseases such as cerebral thrombosis and myocardial infarction. In this sense, the elderly should be cautious when practicing in summer.

Replenish water

Exercise in summer, because of sweating, loses a lot of water and salt, which is easy to cause heat spasm. If you drink a small amount of cool summer drinks and low-sugar and low-salt drinks at rest, you can not only supplement the salt reduced by sweating in the body, but also limit the discharge of a large amount of water. However, it should be noted that cold food such as popsicles should not be eaten after strenuous exercise, so as to avoid gastrointestinal dysfunction and cause abdominal pain and diarrhea.

Reasonable diet

After exercise, you consume a lot of physical strength and energy. At this time, it is necessary to supplement nutrition in time, and pay attention to eating more digestible food in the diet. Because of exercise heat, sweating, drinking, gastric acid dilution, digestive juice secretion decreased; Should eat more water-friendly, wet food; It is advisable to eat more bitter and sour food, bitter as bitter gourd, which can clear away heat, strengthen the spleen and stimulate appetite, and sour as tomato, which can produce saliva to quench thirst, strengthen the stomach and promote digestion. Eat less cold food and drinks, especially ice cubes, so as not to cause abdominal pain.

Prevent heatstroke

Heatstroke is the most likely sports injury in summer fitness. If you find a lot of symptoms such as sweating, fatigue, nausea and dizziness, it may be a precursor to heatstroke. You should stop exercising immediately, come to a cool and ventilated place to rest quickly, and drink some drinks and cold water to relieve the summer heat. At the same time, some conventional heatstroke prevention drugs such as cooling oil and Huoxiang Zhengqi water should be stored around.