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The “survival” notes must be remembered carefully when exercising in the summer-Life Health

Saturday, May 7, 2022 01:00 AM (GMT+7)

When doing outdoor activities or exercising in the summer, there are a few things to keep in mind.

In the summer, the temperature rises, if not careful, too much exercise and sweating can lead to heatstroke, nausea, headaches and dehydration. If you stay too long in hot weather, your body’s natural cooling system will be affected, leading to fatigue and heatstroke.

Drinking plenty of water alone is not enough, as your body not only loses water, but also loses electrolytes and salts from sweating during exercise.

Electrolytes include potassium, sodium, chloride, phosphorus, magnesium, and calcium. Electrolyte imbalances in severe cases can lead to muscle spasms, convulsions, weakness, arrhythmias, paralysis, and even death from cardiac arrest.

Notes "survival"  must remember carefully when exercising in the summer - 1

Illustration: Internet

Here are some things to remember to exercise safely in the summer:

Choose a suitable time frame

The best time to exercise in the summer is in the morning and in the evening, so avoid the time from 10 to 15 o’clock because at this time the temperature is highest, the heat can easily make you exhausted and dizzy. On cool days, you can practice at 8-9am, but it will be better if you practice from 6am, because by this time it is morning, the trees have released oxygen, the weather is cool again. After that, you can rest to prepare for work.

In addition to swimming, do not exercise at noon to avoid heatstroke. Ultraviolet rays in summer sunlight are usually very strong. If exposed to the sun for a long time, the skin will get sunburned. Ultraviolet rays can also penetrate the skin and bones, causing damage to the brain, retina and pupil of the eye.

If you are someone who only works out at the gym, the weather will not affect your plans much. But if you regularly exercise outdoors, check the weather forecast, especially the temperature warnings. Exercising in hot, sunny weather on a summer day can make you heatstroke. Even when the sun is out in the afternoon, but the temperature is still high, you should not practice because you may still be tired. Depending on the weather each day, you should adjust the practice time as well as choose the right clothes.

Wear loose and light colored clothes

Dark colors absorb heat, while light colored clothes reflect heat. Wearing tight clothing will make you hot, uncomfortable, and make it hard to breathe. Wear loose-fitting clothes to allow more air to circulate over your skin and keep your body cool. Cotton is the best fabric to wear if you’re exercising outdoors, as it absorbs sweat well.

Definitely sunscreen

Whether it’s summer or winter, if you’re exercising outdoors, always wear a sunscreen with at least SPF 30 or higher. Not wearing sunscreen can lead to sunburn, increasing the risk of premature aging and skin cancer. Wear adequate protective clothing to reduce skin exposure to the sun.

Choose the right sport

The best way to stay physically active during the summer is to choose a suitable sport like swimming or cycling. These are considered viable forms of exercise to help you maintain an active lifestyle.

Drink a lot of water

Regardless of the environment, the body also requires water, but exercising outdoors and exercising in the summer needs to be better hydrated. Dehydration is one of the important factors in heat illness. Water helps the process of perspiration to go smoothly.

Summer has made the body hot and sweaty. Therefore, we need to regulate to avoid the total body water excreting too large. Avoiding intense heat is essential to limit the amount of sweat lost that causes imbalances due to dehydration and salt loss. This makes the body very tired and can get cramps.

On hot days, 30 minutes before exercise. Drink at least two glasses of water to prevent dehydration. During exercise, whenever we feel thirsty, we can take a small sip. This amount of water does not cause “shock” of the abdomen, but helps replenish water in time. The best water is not industrial, expensive water but simply salted sugar water with the same formula as oresol water.

If you plan to exercise with high intensity or longer than 1 hour. Consider a sports drink. Instead of just using plain water. This drink can help replenish the sodium, chloride, and potassium that the body loses through sweat.

Watch out for warning signs

Don’t exercise to the point of feeling dizzy, faint, or nauseous. Listen to your body and stop immediately if you feel any of these signs and symptoms. Look for signs like fast heartbeat, lightheadedness, weakness, dizziness, headache, cramps, vomiting… If this happens, sit down, drink water and eat some fruit or food Lightly nutritious.

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