Summer Sports Safety Guide
Exercise scientifically to prevent heatstroke
Jiaxing Shengbang Technology Co., LTD
In recent years, "heat stroke", a fatal disease, has come into the public eye due to multiple tragedies. When the core temperature of the human body exceeds 40℃ and cannot dissipate heat, organs will fail due to high temperatures. How can one exercise safely in high temperatures?
01 Seize the golden period for exercise
The primary principle of summer sports is time management. Meteorological research shows that the peak temperature of a day usually occurs between 2 p.m. and 4 p.m., when the solar radiation absorbed by the ground reaches an extremely high value and the air humidity also rises due to evaporation. If outdoor activities are carried out during this period, the human body not only has to endure high temperatures but also deal with the obstruction of sweat evaporation caused by increased humidity - when the environmental humidity exceeds 60%, the heat dissipation efficiency of sweat will drop by more than 40%.
It is recommended to adjust the exercise time to 5 to 7 a.m. or 6 to 8 p.m. During these two periods, the temperature is relatively low and the intensity of ultraviolet rays is weak. Take Beijing as an example. The temperature at 5 a.m. in July is about 25℃, while it can reach 38℃ at noon. The humidity in Shanghai at 6 p.m. is 15% lower than that at noon, which is more conducive to the evaporation of sweat. If you can only exercise at noon due to work reasons, you can choose indoor venues or tree-shaded trails, and strictly control the duration within 30 minutes.
The intensity of exercise needs to be dynamically adjusted according to the temperature. When the temperature exceeds 32℃ and the humidity exceeds 70%, the intensity of exercise should be reduced to 60% of the normal level. For instance, a runner who can usually run 5 kilometers should now switch to brisk walking or jogging for 2 kilometers and increase the frequency of rest. The American College of Sports Medicine suggests that the heart rate during summer exercise should be controlled within the range of (220- age) ×60% to prevent the heart from overworking.
02 Build a Mobile "Cooling System"
The choice of sports equipment directly affects the heat dissipation efficiency. Traditional cotton T-shirts adhere closely to the skin after absorbing sweat, hindering the evaporation of sweat and causing the perceived temperature to rise by 3 to 5 degrees Celsius.
Among the DEZTE Yuanzhu series fibers of DEZTE, there are fiber segments of different lengths, thicknesses, stretch ratios and crystallization. The DEZTE Yuanzhu series fibers of DEZTE can not only produce fashionable fabrics with a gentle and tender style like the misty and rainy Jiangnan, but also special fabrics with a bold and unrestrained personality like the men of the northwest. These fiber segments with different characteristics can be customized as needed. The fabric is light, breathable and comfortable!
The head is an important area for heat dissipation in the human body, but the temperature of the exposed scalp can rise to 45℃ under the scorching sun. Choose an empty top hat or a sweat belt. It can not only block ultraviolet rays but also guide sweat to flow down the brim, preventing it from flowing into the eyes and affecting athletic performance. For those with long hair, it is recommended to braid it or tie it up to reduce heat accumulation on the head.
Foot heat dissipation is often overlooked. Sports shoes should be chosen with mesh design and a sole thickness of no more than 2 centimeters to avoid temperature rise due to poor air circulation inside the shoes. Five-finger socks made of silver ion antibacterial materials can be chosen. They can not only reduce the friction between toes but also reflect some infrared rays through silver ions, lowering the temperature of the feet by 1-2℃.
03 Actively Replenish Water
When the human body exercises in an environment of 35℃ for one hour, the amount of sweat can reach 1 to 2 liters. If water and electrolytes are not replenished in time, the blood viscosity will increase by 30%, causing muscle spasms and even heat exhaustion. The traditional notion of "drinking water only when thirsty" is outdated. Scientific water replenishment should follow the principle of "small amounts frequently + electrolyte balance".
Thirty minutes before exercising, one should drink 300 to 500 milliliters of sports drinks containing electrolytes to replenish the loss of sodium and potassium caused by high temperatures in advance. During exercise, replenish 150 to 200 milliliters of fluid every 15 minutes. It is recommended to choose beverages with a sodium concentration of 40 to 80mg per 100ml - this concentration not only promotes water absorption but also maintains neuromuscular excitability. Avoid drinking pure water or beverages with high sugar content. The former can dilute sodium ions in the blood, leading to hyponatremia, while the latter can slow down the gastric emptying rate and increase the risk of heatstroke.
Hydration after exercise should be "carried out in stages". Within 30 minutes after exercising, one should consume recovery drinks containing carbohydrates and proteins to promote muscle repair. Two hours later, replenish water and minerals through a normal diet. If symptoms of dehydration such as dark yellow urine and dizziness occur, drink 200 milliliters of light salt water (0.9% concentration) every 15 minutes until the symptoms are relieved. Heat stroke does not occur suddenly but undergoes a gradual process from heat convulsions to heat exhaustion and then to heat stroke.
If the following symptoms occur during exercise, you should stop the activity immediately and cool down:
Heat cramps: Sudden stiffness and pain in the calf or abdominal muscles due to excessive sweating leading to electrolyte imbalance. Heat exhaustion: Dizziness, nausea, cold and damp skin, weak pulse, and body temperature may be normal or slightly elevated. Heat stroke: Confusion, convulsions, dry and hot skin without sweating, body temperature over 40℃.
When encountering patients with heat stroke, the "Golden 30 minutes" principle should be followed:
Immediately move the patient to a cool place and undress them. Spray the whole body with cold water or wipe it with a wet towel. The key areas to cool down are the neck, armpits and groin. If conditions permit, wrap a towel in an ice pack and apply it to the above-mentioned areas.
Keep the airway clear. If the patient vomits, they should lie on their side to prevent suffocation. Call 120 as soon as possible. Keep the temperature dropping while waiting.