How to exercise in hot weather to avoid heat stroke

Exercising early in the morning, drinking water regularly and not going into the air conditioner right after finishing your workout... helps you prevent heat stroke during the hot season.

The whole country is at the peak of the hot season. Doctor Kieu Xuan Thy, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said that the hot weather has a great impact on people's living habits and health. In particular, outdoor exercise habits need to be adjusted appropriately to ensure health safety and avoid heat stroke.

Practice early in the morning

You should exercise early in the morning around 6-7am, when the ambient temperature is low and comfortable, the sunlight and UV rays have not caused too much heat radiation. Limit outdoor sports activities if it is past this time frame because the ambient temperature increases towards noon, which can easily cause heat shock.

Moderate exercise

Ancient medical literature records advice on summer lifestyle, which is to rest more, exercise lightly, moderately, and not exercise too much to sweat a lot. You can take a light walk, practice breathing fresh air in the early morning and practice health exercises instead of strenuous exercise.

Drink enough water

Replenishing water during exercise is always necessary, especially in hot weather, the body needs to replenish water more and more regularly during the day. You must drink regularly, do not wait until you are too thirsty to drink, do not drink too much water at once but divide it into certain periods of time so that the body can absorb it best. Avoid drinking too much soft drinks, carbonated water, coffee, tea to quench thirst.

Work out in the shade

If your home is near a park, you should exercise in these areas. Alternatively, you can exercise in your garden, in the shade or in a specialized gym to avoid the effects of the heat.

Equipment for training

Wear cool, light-colored clothing to avoid heat absorption, absorb sweat, and not be too stuffy to keep your body comfortable. If you exercise in a place with few trees, wear a wide-brimmed hat. Don't forget to drink water continuously during exercise.

Rest properly

After exercise, you should relax gently, dry off sweat and stay outside at room temperature until sweating stops.

Nutritional supplements

Regularly supplement vitamins and minerals, preferably from mineral water, vegetables, and fruits. Supplement enough protein and other nutrients to maintain a healthy body for physical and mental activities.

Avoid sudden temperature changes

Sudden temperature changes from an air-conditioned environment to the outside environment can easily cause heat shock. Therefore, do not enter the air-conditioned environment immediately after finishing your workout, nor shower immediately. The air-conditioned room temperature should be 25-28 degrees Celsius.

Before going from an air-conditioned room to a hot environment, you should do some exercise and massage your facial muscles. When entering an air-conditioned room from a hot environment, make sure your body is dry and avoid direct contact with the air-conditioned air or fan, especially the head, face and neck area.

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