What to pay attention to when exercising in summer
What to pay attention to when exercising in summer
Carry a first aid kit for trauma with you. The items in it generally include alcohol cotton, iodine, disinfectant spray, bandages, Band-Aids, gauze, tape, etc., so that you can disinfect and bandage in time when you encounter minor trauma.
If you are participating in activities such as mountain hiking and mountaineering, in addition to choosing good clothes, shoes, hats, etc., you should also choose a good route, and do not take fresh and undeveloped roads. It is best to bring a pair of trekking poles, which can assist with exercise.
Outdoor sports in summer will cause a lot of water loss in the human body. Therefore, it is necessary to replenish water in time.
If you encounter an ankle sprain, you need to apply ice to the affected area after you stop exercising. If you do not have the appropriate conditions outdoors, you can use ice lolly, ice water, etc. to apply the affected area for 10 to 15 minutes. In the early stage, every 2 to 15 minutes. Apply every 3 hours. To prevent swelling of the affected area, a compression bandage can be applied to the ankle. To reduce ankle swelling, the ankle can be slightly elevated.
Light-colored cotton clothes are the first choice, light colors can reflect heat, and cotton clothes can help dissipate heat. Of course, if you have the conditions, you can choose clothes made of quick-drying materials, which can keep you fresh even if you sweat a lot.
In summer, from 10:00 am to 4:00 pm, it is the hottest period of the day and the strongest ultraviolet rays. Therefore, it is necessary to avoid this period of time when exercising in summer. If you must exercise at noon and afternoon, pay attention to choose to exercise in the shade or choose indoor sports, and do a good job of sun protection.
It is not advisable to eat cold drinks and take a cold bath immediately after exercise. After exercise, the blood is mainly concentrated in the muscles and skin, and the blood supply in the stomach is relatively insufficient. At this time, it is easy to get stomach pain or even stomach cramps when it is stimulated by the cold.
10-15 minutes before exercise, drink 450ml to 600ml of water, and every 10-15 minutes during exercise, drink 150ml to 240ml of water, even if you are not thirsty, but don’t drink too sweet drinks. You should also replenish water in time after exercise, but don’t drink enough at one time, but “drink less frequently”.