Therefore, runners can know whether they are dehydrated by the color of their urine.
In this way, the sudden cold and heat, coupled with the fatigue after exercise, are particularly prone to hot colds! Of course, it’s not good to drink ice water immediately after running.
It is easy to sweat if you move casually, let alone run.
Don’t be capricious after running.
4.
Don’t “why can’t you go up the pace”, run according to your feelings, and pay attention to your body’s feelings at any time to prevent heatstroke under high temperature, which is the most important thing.
If you run for more than 1 hour, you need to replenish sports drinks containing electrolytes; At the same time, the amount of water replenishment after exercise must be greater than the amount of sweat loss (equivalent to 150% – 200% of sweat loss), which can be based on the weight before and after exercise.
Take off the extra clothes, lie on the ground with your back flat, raise your legs, fully replenish water, and rest for at least one day before training.
If you find yourself suffering from heatstroke, stop running and immediately move to a cool place or an air-conditioned place.
A few seconds after the exercise starts, sweating will occur.
Earlier or later running time the best running time in summer – morning and night! If you finish running before the morning when the sun has not completely risen (which means getting up before 6 o’clock), you can avoid the hot sun properly; For runners who can’t get up early, choose to run at night.
Running is a long-term and high-intensity exercise, which is a kind of exercise for the quality of will.
Those with training will be tired when their body temperature is 39 ℃, while those without training are 38 ℃.
the body sweats a lot when exercising in high temperature.
On the contrary, if you still show dark color for a long time after exercise or even the next day after exercise, it means that you are not fully hydrated and your body is still dehydrated.
This is the normal reaction of your body function under high temperature.
Drink 80-100 ml of water each time.
After ten minutes or so, you will feel that the heat around you is slowly disappearing.
Some runners are afraid that running in this hot weather will lead to heatstroke, dehydration and so on.
Therefore, the blood flow through the muscle is relatively reduced, which may lead to the decline of muscle contractility.
Although the loss of water is more than the loss of salt, due to the significant increase in sweating, electrolytes will also be lost, which may lead to dehydration and electrolyte disorder in the body.
You can run for whitening water within 1 hour.
Those who can persist in running in the muggy weather are all true runners! Moreover, after running in summer, you will magically feel that the surrounding environment seems not so hot..
When you exercise in hot environment, in order to dissipate heat, the blood vessels on the body surface expand greatly, and the skin blood flow increases.
In addition, under the same intensity of exercise in a high heat environment, the heart rate increases significantly and the cardiac contractility decreases, which is related to the increase of blood flow through the body surface, the decrease of the amount of return blood, the increase of sweating, the acceleration of heart rate and other factors.
The correct “cooling” method is to stretch in a cool and ventilated place after running, and timely supplement an appropriate amount of electrolyte and water to make perspiration smoother.
The evaporation of sweat during summer exercise can reach 3 L / h or 12 L / day.
decrease in urine volume the human body has a strong self-protection ability.
Headache, dizziness, nausea, fatigue and dizziness are all signs of heat stroke.
They must not miss this good opportunity to exercise themselves.
Even if there is a small amount of urine, the urine color is yellow, which indicates that the water in the body is lost and the urine is concentrated.
If it occurs, seek medical attention immediately.
3.
Heart function and muscle contraction are restrained to some extent.
Don’t blow the air conditioner immediately after running.
The more hydration you have before running, the lower the risk of dehydration.
Running in the hot environment in summer intensifies the difficulties.
The general pace of running in summer will be lower than your usual level, and you will feel that it is difficult to run.
2.
So, what should we pay attention to when running in this weather? The body’s reaction to running in hot summer 1.
Forget the pace.
During the running process, replenish a small amount of water for many times.
If you suddenly come into contact with cold air, you will immediately shrink, so that the heat in the body can not be dissipated.
Click on the blue words above, remember to pay attention to us! With the approaching of the sunstroke solar term, the weather is getting hotter and hotter.
Be careful of catching a hot cold! When the temperature rises, the pores of the human body will open to dissipate heat.
More serious signs of heat stroke are loss of direction or blackness at the moment, which is likely to be fatal.
Sweating becomes the main way to dissipate heat.
When a lot of sweat occurs during exercise in summer, the human body will reduce urine volume to avoid further water loss.
The night is accompanied by bursts of cool wind, and the temperature will be 5-10 degrees lower than that during the day.
Because the total flow of the human body is certain.
For example, if you normally run 10 kilometers, you only need to run 7-7.5 kilometers in the thermal environment.
Headache or fatigue are easy to be ignored, because there are similar symptoms of not sleeping well the night before running, but the symptoms of EHI are much more serious.
In a hot environment, moderate and high-intensity running will also lead to the accumulation of lactic acid in advance and the production of lactic acid will be more.
The body’s response to running in hot summer fully study your body if you want to run safely in hot weather, it is very important to understand the symptoms of sports fever (EHI) and pay close attention to your own condition.
endurance decline no matter who has training or who has no training, the endurance will decline when exercising in high-temperature environment.
Carry water through the running waist bag or running backpack.
Properly reduce the amount of exercise and keep the amount of exercise in the thermal environment at 70% – 75% of the daily amount of exercise.
However, the endurance performance of those with higher aerobic capacity in high-temperature environment is better than those without training.
Therefore, summer sports will make you feel more tired and fatigue will come faster.
After exercise, the color of their urine changes from yellow to transparent and clear again, indicating that they are fully hydrated.
For some running enthusiasts, even if the weather is hot, they can’t stop their enthusiasm for sports.
It is recommended that you should drink 500-800 ml of water one time 1-2 hours before running in hot weather.
Some runners with weak will simply give up running for the reason of hot weather, and even have a sense of running weariness.