Achieve Regular exercise is one of the foundations of a healthy life. and summer is a great time of year when we have more time to devote ourselves and devote ourselves to our hobbies.
If, in addition, you are accustomed to playing sports every day you want to continue to play sports, despite the high temperatures And you can, but to avoid any risk to your health, you should take a series of precautions.
Risks associated with high temperature sports
With physical activity, an increase in body temperature is something that our body compensates for. The mechanism of thermoregulation: sweat. If the increase in temperature caused by exercise adds to the growth caused by a hot environment, our internal mechanism may not be enough to regulate our body temperature. Thus, we will expose our body to a number of risks that FEDA, the Spanish Federation of Directed Events and Fitness, warns us about.
dehydration: When we lose more fluid due to perspiration than we replace, we risk dehydration. Thirst, dizziness, or dizziness are among the first symptoms of dehydration, but can lead to more serious ones, such as heat stroke.
cramps: These painful contractions occur mainly in twins, but also in other areas of the body, such as the quadriceps or the abdominal cavity. They are caused by the loss of water
fainting: This is caused by the accumulation of blood in the lower limbs, so too little blood reaches the brain and causes us to lose consciousness. This is very common among people who do not have the habit of doing exercises, hypotension, and very quickly change the pace of exercise.
hyperthermia: When our skin reaches 40 degrees, because the body is not able to regulate, it causes hyperthermia, which, if prolonged, can cause heat stroke. This is undoubtedly the most important risk, since heat stroke can lead to the failure of several organs and even, in extreme cases, death. This usually happens when you perform high intensity exercises in a heatwave or during long periods of exercise at temperatures above 28 degrees.
hyponatremia In the case of hyponatremia, the sodium content decreases dramatically due to excessive perspiration or even a large consumption of water at a time. The most common symptoms are nausea, disorientation, headache and muscle weakness. This usually occurs during very long occupations or in a very humid environment.
Skin Problems Mostly burns and, in the long term, skin cancer.
Tips to avoid risks
There are many risks, but the good news is that you only need to take certain precautions to stay in shape in the summer without compromising your health.
Avoid the central hours of the day. As a rule, it is recommended not to exercise on the street from 12 to 17 hours. It is better to go to the morning routine or late afternoon. If, in addition, you are looking for shady areas or trees, it is even better.
Soda: Drinking water or an isotonic drink half an hour before training and with an interval of 20-30 minutes during a workout will help you not to dehydrate yourself. Be careful with lots of shots if you don’t want a sudden drop in sodium.
Put on the right clothes. Lightweight so as not to give us more warmth and breathability so that the sweat will evaporate. It is also convenient to protect the head.
Eat well. This means that you do not exercise without breakfast, but wait at least an hour to practice after a meal. In addition, you should avoid alcoholic drinks and hearty meals and choose snacks and light digestion.
Changing Activities If your favorite sports are high-intensity aerobics, such as jogging or cycling, you can choose other activities, such as swimming or other water sports, indoors or reduced time. ride away I think it will be only in a few months.
Protect yourself from the sun If you can, choose a workout in shady places and always use sunscreen with an SPF 30 to avoid burns.
Find someone to talk to , In addition to motivating, doing some exercises with someone is safer, because you can ask for help or help us if we need it.
People who are more vulnerable to high temperatures should take even more precautions. These are the elderly, children, pregnant women, obese people and the chronically ill.
Be careful with the medicines you take. Some of them are more sensitive to heat, such as diuretics or metamizole. Consult a doctor.
Sleep well. In the days when you have a bad rest, it is best to reduce or even avoid intense physical activity.
Do not force If you notice that you are more tired than usual, or if you have risks associated with the risks described above, stop exercising immediately, especially if you notice disorientation, headaches, dizziness or tremor.