6 things to know about hot days running

Recently, most parts of the country continue to be in hot weather. This year's dog days actually have 4 (including 2 medium volts), and the 40-day sultry condition tests the physical strength and nerves of each runner. Although summer is the perfect season for runners, if there is insufficient preparation, it is highly likely that a series of heat strokes, such as heat stroke, will affect training and damage health.

Here, professional medical personnel hope that the runners will know the following six things about hot day running:

1, fully study the personal body

If you want to run safely on a hot day, it will be important to understand the symptoms of exercise-induced fever (EHI) and pay close attention to your condition. Headache or fatigue can be neglected because there are similar symptoms without a good night's sleep, but the symptoms of EHI are much worse.

Headaches, vertigo, nausea, fatigue and dizziness are all signs of heat stroke. The more serious signs of heat stroke are loss of direction or dark eyes, which are likely to be fatal.

If you find that you may be suffering from heat stroke, you must stop running and immediately move to a shaded or air-conditioned place. Remove excess clothing, lie flat on the back, raise your legs, fully replenish water, and retrain for at least one day of rest.

2, running with partners

Team training is good, and even talking to one person can make running fun. It's also useful to run with other people when it's hot.

Always make sure someone is accompanied to avoid danger. When you want to keep running, your partner may also become a rational voice, but doing so may not be the best option.

3, drink enough water

Although studies have shown that you may not need as much sweat as you need to fill in, it is very important to maintain a healthy balance when you sweat a lot, especially when you are training in hot weather.

Exercise intensity, environmental conditions and your own body weight are the three key factors that determine how much water you need to fill. For example, at the same time, a rugby attacker would lose 3 liters of water to the internal front and a cyclist might lose only 2 liters, but that does not mean that the dehydration of the football player is more serious.

Experts suggest that for every 1 pound (about 0.45 kg) of body weight lost during training, approximately 16-20 ounces (approximately 453.6-567 g) of water should be consumed. However, what is important is that if there is a serious lack of water in the body, these waters must be supplemented several times throughout the day rather than once. Equally important, don't wait until you're thirsty and drink because it's a sign that you've been slightly dehydrated. Thirst is not always the best indicator. You can use urine color to measure if you need to drink more water - if it is light yellow or lighter it is okay, if the color is darker, you should drink more water.

4. Run at the right time

In the summer, morning run or night run is the best choice because it will not have to withstand the heat but also make full use of the daytime. This time frame also fully meets most people's work plans: If you don't want to run at 6 o'clock in the morning before work (completely understandable), you can run home at night. (For those who work at night, you can go outdoors when you get up!)

However, sometimes afternoon runs are inevitable. If you arrange to run at lunch, you need to keep training in this hot condition to adapt. Having said that, it needs to be gradual—don't start a fierce campaign in this unbearable heat. Rest and slow walking are good choices.

5. Wear suitable clothes

The point is to wear clothes that keep the body cool and dry. Lightweight, breathable, and isolated UV radiation are important criteria in choosing clothing. Quick-drying and sweat-wicking clothes help you to get rid of moisture and heat. It's a great choice.

6, eat the right food

When you're on hot days, supplementing food that doesn't dehydrate you is crucial. Avoid high-fat, high-protein foods before exercise because they require time and energy to digest. The body warms up during exercise, and the blood flowing into the gastrointestinal tract is reduced, which makes digesting more difficult and may cause nausea.

Instead, eat foods that are rich in moisture to make up for water. Apples, melons, cucumbers, berries, grapefruit, avocados, and lettuce all keep the body cool and cool. But don't worry: In the process of recovery, you can always choose to eat a bowl of pasta that you want to think about.