If you do outdoor sports, you'd better wear sports sunglasses, sun hat and sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke. If possible, it is best to bring a heart rate monitor.
2. The intake of food nutrition should be reasonable.
Eat staple food or fruit an hour before exercise. This is to prevent the intake of calories is too low, leading to poor physical strength.
3. Avoid exercising at high temperature.
Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
4. When the weather is too hot, reduce exercise in time.
Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of climbing mountains, walk in the morning and evening instead of running, and so on. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, you must pay attention to helping your body temperature dissipate.
When walking in the sun, you can soak the sun hat with water; Walk out of the sun and take off your hat; When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place. And be sure to rest regularly.
5. Pay attention to replenish water in advance.
The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
6. Don't cool down too fast.
Don't take a cold shower or blow an electric fan to turn on the air conditioner immediately after exercise. Because the metabolism of tissues and organs in the whole body increases after exercise, the capillaries in the skin expand a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which will make people feel even more unbearable, and will also disturb the normal function of internal organs and easily catch a cold.
7. Don't drink too much water.
If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system, and especially the heart, making you more tired. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps. It is recommended to drink several times, only a few mouthfuls at a time. In addition, don't eat too many cold drinks after exercise, otherwise your body will suddenly lose the balance of internal cold and external heat, causing stomach discomfort.