Summer sports precautions

Summer sports precautions

1.

Wearing light-colored clothes made of cotton clothing can reduce more absorption, which is cooler to wear; dark-colored clothes will absorb more heat and become more sultry.

Cotton fabrics are heat permeable and sweat-absorbent blended with chemical fiber products.

Therefore, it is best to use light-colored cotton fabrics for summer sports clothing. The looser the style, the better the heat dissipation performance, and the lighter the color, the less heat it absorbs.

  2.

Morning exercise should not be too early in the summer and early in the morning. Many people who have the habit of morning exercises go out at dawn.

But morning exercise should not be too early, so as not to affect normal sleep.

  3.

Avoid direct sunlight in the summer from 11 am to 4 pm. Ultraviolet and infrared rays are the strongest.

Excessive ultraviolet rays can cause skin and eye damage and cause skin cancer.

Infrared radiation in series can increase intracranial temperature, complication of meninges, and sunburn.

Therefore, you should try not to exercise in the high-rise when the sun is the strongest, let alone your upper body.

  4.

Controlling exercise intensity In the summer, the human body consumes a lot of energy, and it is necessary to control the intensity during exercise.

Once symptoms of heat stroke occur, you should immediately sit down in a cool and ventilated place, drink some cold salt water, breathe fresh air, and apply cold compresses on the forehead or under the arm.

If you have dizziness, headache, nausea, vomiting and other symptoms, you can take rendan, ten drops of water and other heat-relief drugs.

If there is no improvement after treatment, you should go to the hospital immediately.

  5,

Properly hydrated in time, summer sports, sweating a lot, large amount of salt loss, easy to reduce the osmotic pressure of cells, leading to disorders of sodium metabolism, cramps and other phenomena.

Therefore, it is very important to add water in time for summer sports.

It is best to replenish a small amount of water and drink 150 to 200 ml of water every 10 to 15 minutes during exercise.

But do not drink sweet drinks without increasing the burden of drinking the stomach.

You should also add water in time after exercise, but do not drink too much at one time, binge drinking will increase the burden on the heart.

  6.

Do not cool with cold drinks. Some people are used to eating cold drinks after exercise.

In fact, eating cold drinks while your body is hot can hurt your stomach.

This is because a large amount of blood flows into the muscles and body surface during exercise, and the digestive system is relatively anaemic. At this time, eating a large amount of cold drinks will even lower the temperature of the stomach, which will dilute the gastric juice and damage the physiological functions of the stomach.It can cause severe acute inflammation such as indigestion, vomiting, diarrhea, abdominal pain, etc. In severe cases, it may bury the root cause of chronic gastritis and gastric ulcers in the future.

Warm dilute saline is the best drink after exercise.

  7.

Do not immediately shower the human body after sweating, you will sweat profusely, and your pores will be open.

If you suddenly pour in cold water at this time, it will cause a cold and fever.

And showering doesn’t help muscles relax, but it causes muscles to become more tense.

The correct method is to wait for the body’s sweat to dry, then take a shower with warm water, the water temperature should be 1-2 ℃ higher than the body temperature.