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Taking a cold shower before exercising, playing sports early in the morning... are some tips to help your workouts be more enjoyable and effective during this scorching summer.
Exercising improperly in hot weather can be dangerous to your health.
Doctor Nguyen Tien Loc - Department of Sports Medicine, Institute of Trauma and Orthopedics, Military Hospital 175 (Ho Chi Minh City) - said that the heat is a big challenge for sports enthusiasts.
During training, if you are not equipped with the skills to protect your body from high temperature environments, you may encounter problems such as heat exhaustion, electrolyte loss, and even worse, heat stroke.
Here are some tips to help readers exercise safely on hot days:
1. Take a cold shower before exercising
Before exercising, you can take a cold shower. A cold shower refreshes the mind and wakes up the body.
By “warming up” with a cold shower, the body's thermoregulatory system will be better prepared to respond to the weather.
2. Ensure your body's water intake by using sports drinks
Hot weather is one of the factors that promote the body to secrete more sweat to release heat. During this process, a large amount of electrolytes in the body will be lost through sweat.
When electrolytes are lowered to a dangerous threshold, the body's metabolic activities will stagnate, more dangerously, it will be life-threatening.
Therefore, supplementing electrolytes when exercising in hot weather is extremely necessary.
3. Wear light, thin sportswear
Because exercising in hot weather will make us sweat more, to facilitate the heat dissipation process, athletes should wear light-colored and thin sportswear.
In addition, thanks to its thin and light properties, the clothes can absorb sweat and dry faster. This helps to avoid skin diseases caused by bacterial infections.
4. Don't forget to use sunscreen
Using sunscreen is not only for cosmetic skin care, but also to protect the body from the harmful effects of UV rays.
When exercising outdoors, you should use sunscreen with an SPF of at least 50 and be waterproof to avoid the cream from washing away during exercise.
5. The time of day you exercise is most important
The hottest time of the day is between 10am and 3pm. Therefore, you should avoid this time frame for exercise.
Currently, many studies show that exercising in the early morning not only helps avoid the harmful effects of hot weather, but also helps athletes have better spirits and sleep better.
According to Tuoi Tre
