What should I pay attention to when exercising in hot weather?

The temperature is high in summer, so you exercise in a high temperature environment. Because the ambient temperature is higher than the skin temperature, the heat generated by the body cannot be quickly dissipated, but it will absorb the surrounding heat, so it is easy to get heatstroke. Exercise in high temperature environment will reduce the ability of cardiovascular system to transport oxygen due to a lot of sweating, rapid dehydration, electrolyte loss and disorder of body fluid balance. Exercise in a hot environment, the skin needs a lot of blood supply to maintain heat dissipation in the body, which also greatly affects the blood supply of muscles and makes the energy supply of muscles insufficient. In addition, the heat in the body can not be well distributed, and nervous system disorders will occur when the body temperature is too high, such as headache, nausea, vomiting and dizziness. By the way, when the body temperature reaches 43℃, people will die because of the extensive degeneration of metabolic enzymes in the body.

Although the temperature is high in summer, it is not impossible to exercise. Pay attention to the following questions when exercising:

A. reduce the intensity of exercise and let the body gradually form thermal adaptation.

B. Avoid noon (11:00 ~15: 00), preferably before 10 and after 3 pm.

C. Avoid exercising in direct sunlight to prevent skin sunburn and heatstroke.

D resting intermittently in the shade during exercise and supplementing vitamin c in moderation can improve the body's heat adaptability.

E. When exercising, you should replenish water and electrolyte in small amounts for many times, and don't drink a lot of water at one time. This will easily increase the burden on the heart and accelerate the loss of electrolytes and cramps.

F. Don't take a cold bath immediately after exercise.

G change clothes in time after exercise to avoid drying clothes with body temperature, which may lead to diseases such as rheumatism or arthritis.