How to prevent heatstroke by outdoor sports in summer

1. How to prevent heatstroke in outdoor sports

It is usually cool in the morning and evening. The average temperature can be reduced by 5 to 20 degrees, especially in the Midwest and mountainous areas. If you exercise in the dark, you must wear reflective clothes. If you ride a bicycle, you must wear a headlight.

When you exercise in the pool, you will never feel that you are sweating, so choose to exercise, such as swimming, water aerobics classes or running in shallow water. The key is to keep a low body temperature to avoid heatstroke. In addition, sweat is not an indicator of exercise intensity.

2. How to prevent sunstroke in outdoor sports

If you wear dark clothes in the sun, it may raise your temperature. Wear light colored clothes to keep cool and avoid direct sunlight as much as possible. Hiking in the woods can be a little cooler than on the open grass.

Wearing a cool ventilated hat or sunshade hat can help reduce the impact of sunlight on outdoor sports. Choose lightweight fabrics and light colors that reflect light. In addition, be sure to keep it tight enough to keep it in place, but do not restrict the blood flow too much. Sunglasses are also a good idea, but choose sports oriented styles.

3. How to prevent heatstroke in outdoor sports

Outdoor sports in summer perspire a lot, and you must supplement water in time. But drinking a lot of water during and after sports will only make you sweat more, lead to further loss of salt, cause cramps and cramps, and increase the burden on the blood circulation system, digestive system, especially the heart, resulting in more fatigue. Therefore, drinking water should be small for many times, only a few mouthfuls at a time, and drinking water more frequently. Don’t rely on the feeling of thirst as the basis for replenishing water. When you are not thirsty, you should also replenish water, so that water can be replenished in a balanced way. Remember not to drink ice water.

In summer, people eat less and sweat more during exercise. Potassium will be lost through urination and sweat. If it is not supplemented by food, it will lead to low potassium in the body. Mild hypokalemia is manifested as dizziness, general weakness and other symptoms, while severe hypokalemia is manifested as numbness, convulsions, muscle soreness, and even arrhythmia and cardiac arrest. Nutrients should be regularly supplemented, such as potassium in bananas, oranges and other fruits.

What to eat to prevent and cure heatstroke in summer

1. Eat more porridge

In hot summer, people’s intestines and stomachs will be relatively weakened due to the stimulation of summer heat, which is prone to head fatigue, loss of appetite and other discomfort, and even heatstroke. Therefore, drinking summer health porridge in summer is one of the dietary conditioning measures, such as mung bean porridge, honeysuckle porridge, mint porridge, lotus seed porridge, lotus leaf porridge, lotus root porridge, etc.

2. Drink more soup

When people sweat more and lose more body fluid, drinking more soup can not only replenish water in time, but also help digestion and absorption. Simple and easy to learn “heatstroke prevention soup” such as hawthorn soup, mung bean sour plum soup, honeysuckle soup, watermelon Cuiyi soup, etc.

3. Drink more tea

The measurement of researchers on two groups of people who drink warm tea water and drink drinks in hot days shows that warm tea can reduce the skin temperature by 1-2 degrees, while cold drinks can only make the surrounding of the mouth cold; Those who drink tea feel cool and comfortable, and their thirst has completely disappeared, while those who drink cold drinks feel sluggish and their thirst has not disappeared. If you can add salt to warm tea appropriately to make up for the salt lost due to excessive sweating, it is more beneficial to prevent heatstroke.

Dietotherapy for prevention and treatment of heatstroke in summer

1. Flat lotus porridge is used to relieve summer heat

Prescription: 50g white lentils, 30g rock sugar, 1 small piece of fresh lotus leaf, 50g rice.

Production method: first wash the white rice with water and soak it. Add three bowls of water to the pot to boil white lentils. After the water boils, fry the white rice over low heat. When the lentils are sticky and soft, add rock sugar and washed fresh lotus leaves, and cook for another 20 minutes.

Efficacy: relieve heat and heat, thicken intestines with stomach and stop diarrhea.

2. Brown sugar mung bean paste Relieves summer heat and dispels heat and poison

Prescription: 100g mung beans and 25g brown sugar.

Making method: Boil mung beans, mash them in a pot with a spoon, and then cook them slowly until there is no soup. Add brown sugar to taste and serve.

Efficacy: heat clearing and detoxifying. Cure children’s sore and boil caused by summer heat. When it is hot in summer, children often take it to relieve summer heat, clear away heat, and relieve boredom and thirst.

3. Mung bean and loofah flower relieve summer heat

Prescription: 60g mung beans, 8 fresh loofah flowers.

Method of making: use a large bowl of water to cook mung beans until cooked, then remove the beans, add loofah flowers and boil. Warm the soup.

Efficacy: clear away heat and relieve summer heat. Cure heatstroke caused by extreme heat in summer.

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