Ensure adequate sleep. Because the days are long and the nights are short in summer, the temperature is high, and the human body has a strong metabolism, which makes it easier to feel tired. Adequate sleep can relax the brain and body system, which is not only beneficial to running and fitness, but also an important measure to prevent heatstroke.

Exercise should be prevented in the hottest summer, and exercise in the morning and evening is more appropriate. In hot summer, you must pay attention to the time when running outdoors, and don't exercise at noon when the sun is strongest and the sunshine is strongest. Remember to bring a bottle of water before running. Sprinkle some water on the skin, which is beneficial to volatilization and heat dissipation. If you must run in the sun, remember to wear a sun hat and sunglasses, which is very important to prevent solar eclipse. Wear light-colored, breathable and loose quick-drying fabrics. Pay attention to your body's reaction, especially sweating. If you feel dizzy, nauseous or tired, you need to stop exercising and ask for help.

Running clothes with good air permeability and water absorption. Even if you sweat less, you need to hydrate. After long-term exercise, you need to supplement water and salt. In humid, cold and hot temperatures, it is very important to pay attention to cooling the body. Here, I also want to remind these runners who wear clothes and trousers with poor ventilation effect, whether they are sister papers or men, are wrong. Running in such hot weather, covering your sweat, will be very easy to kill, and then it will be very close to the central part.

Oral rehydration. This firm belief is that everyone will drink! But we must pay attention to the following points: don't wait until the process of dry mouth and thirst before hydrating. At this time, it has entered the dehydration state. Replenish your body with water as soon as possible during running. Replenish water through the skin: Simply put, this method is to put water on the body, let the skin digest and absorb water immediately, and immediately reduce the temperature of the skin surface. In addition, when running in hot weather, it is best to slow down or choose to run in the morning or evening when the temperature is not so high.

Eat more summer porridge after Chinese department. Eating more porridge after Chinese Department is a traditional health care method in China, which is good for your health. There are millet porridge, lotus leaf porridge, fresh lotus root porridge, raw reed root porridge and so on. You can also make porridge with cassia seed 15g, Gongju 15g, 60g of stem rice and old rock sugar as refreshing drinks in autumn and winter.