When playing sports on hot days, you need to choose the right time, drink plenty of water and mineral salts, let your body gradually adapt, and choose comfortable clothes.
Bachelor Tiet Ngoc Linh Chi, Day Treatment Unit, Ho Chi Minh City University of Medicine and Pharmacy Hospital – Campus 3, said that exercising too hard and improperly on hot days will have many hidden dangers. risk of exhaustion, sunstroke, and heat stroke.
In today’s harsh weather conditions, sports players must be even more careful to protect their health with the following 5 tips:
Choose the right time
Try to choose a cooler time of day. Avoid exercising for long periods of time and take regular breaks at least every 30 minutes depending on environmental conditions.
Drink plenty of water and mineral salts
When you sweat a lot, your body will lose water and mineral salts. Therefore, make sure to replenish the amount of mineral salts as well as the amount of water lost. You should use drinks that have pleasant flavors and ingredients and are cooled between 5-15 degrees Celsius.
When exercising for more than an hour, drinks containing a little sugar help the body recover. Replenishing the amount of water lost through sweat at this time is also considered most appropriate.
Let your body adapt slowly
When the weather suddenly turns hot, it takes about a week for the body to get used to the heat. In addition, the more intense the exercise, the more heat the body produces and the higher the risk of heat stroke.
Therefore, avoid strenuous exercise until your body gets used to the heat. At the same time, you should help your body gradually adapt with light and short-term exercises.
Choose comfortable, light clothing, avoid direct sunlight
When it’s hot, choose clothes made of fabrics that absorb moisture well and breathe well. When exercising in hot weather, wear a hat and avoid direct sunlight. You should also change clothes after exercising.
Prioritize indoor and water sports
In the summer, due to the strong influence of sunlight, many sports are not suitable for practicing outdoors to avoid being affected by ultraviolet rays. Exercising indoors can also protect your skin from damage. Swimming, yoga, gym… all have very good health training effects.
In the morning, when the sun is not too hot, you can practice cycling, walking, tennis, jogging… As for football, running marathons are sports that should not be practiced continuously and for a long time on hot sunny days.
Exercise moderately, stop exercising when you feel tired or overwhelmed. In the summer, the two most beneficial times to play sports are early morning and late afternoon. Especially exercising early in the morning on summer days is very beneficial for health.