Things to note when participating in outdoor sports in summer

When crossing the coastline or climbing mountains in summer, the sunlight is quite strong, so be sure to pay attention to sun protection. Generally speaking, the team sets out in the morning and arrives at the starting point almost at noon. The team does not move forward for long before it is already noon. The temperature is the highest at this time, the sun is scorching, and the ultraviolet rays in the sun are particularly strong. If the skin is exposed to the sun for a long time, it will cause 1~2 degree burns and heat stroke. Ultraviolet rays can also penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs.

Countermeasures: In hot weather, try to avoid walking on firebreaks on coastlines and ridges. When participating in general activities, be sure to bring a sun hat, sunglasses, sunscreen, towel, wear a long-sleeved top, and bring anti-heat medicines such as Shi Di Shui, Ren Dan, Huoxiang Zhengqi Pills, and Qingliang Oil.

In summer, people sweat a lot when doing outdoor sports, so they must replenish water in time. However, if they drink water incorrectly, it will lead to adverse consequences. Many models in beverage advertisements often pick up a bottle of beverage and drink it all in one gulp while exercising or resting. It seems to quench their thirst, but in fact, from the perspective of exercise physiology, it is very harmful. Drinking a lot of water during and after exercise will increase the burden on the circulatory system, digestive system, and especially the heart, causing more fatigue. Drinking a lot of water will only result in more sweating, leading to further loss of salt and causing spasms and cramps.

Countermeasures: Drink water in small amounts and multiple times, only take a few sips each time, drink water more frequently, do not rely on the feeling of thirst as a basis for replenishing water, and replenish water even when you are not thirsty to ensure a balanced water replenishment. Don't drink a lot of water at one time, but don't control the water replenishment. If a large amount of water is lost and not replenished, it may cause kidney failure in severe cases.

Generally speaking, a day's activities (5-8 hours) around Nanning in the summer require at least 2-3 liters of drinking water, and even 6 liters of water under high temperature conditions.

When participating in outdoor sports in the summer, due to the high temperature and large amount of exercise, the heat accumulated in the body is more than that dissipated. If you do not take precautions, it is easy to get a heat illness. A mild heat illness is heat exhaustion, and a severe heat stroke (also known as heat stroke) is caused by heat stroke. When exercising in hot weather, the blood vessels in the skin will expand in order to lower the body temperature, and excessive sweating will lead to water loss. The blood circulation to the brain and other important parts will be reduced to abnormal levels. The result is a rapid pulse, cool, clammy skin, dizziness, weakness, and nausea—heat exhaustion. If cooling down is not done promptly, the temperature in the body will further accumulate and the temperature of the body's key organs will rise to a dangerous level, then emergency symptoms will appear: extremely rapid pulse, weakness, headache, changes in mental state (confusion or inability to cooperate, slowly falling into a coma), hot and flushed skin. This indicates that heat stroke has occurred and if not treated promptly, it will be life-threatening.

Countermeasures: In order to protect against the sun and prevent the body from being injured by grass and thorns, it is necessary to wear a hat and long sleeves and trousers during the march, but this brings about the problem of heat dissipation. To help dissipate body temperature, you can soak your hat with water when walking in the sun; when walking in places where the sun cannot reach, take off your hat; when resting, try to put down your backpack and unbutton the collar of your shirt; the best place to rest is where the sun cannot reach and where there is good ventilation.

Pay attention to the rhythm during the march. Walking should not exceed one hour at a time. Rest every 30 minutes or so in high temperature conditions, and rest for 5 to 15 minutes depending on the specific situation to avoid heat stroke caused by too rapid pulse, too high body temperature and excessive sweating. In addition, you must pay attention to replenishing water, salt and electrolytes along the way, and bring anti-heat medicines. If your muscles cramp, find a place to rest immediately, massage the cramped area, and slowly stretch the muscles there. The most important thing is to replenish water and electrolytes in time.

When heat exhaustion occurs, you must rest immediately. It is best to find a cool place, raise the patient's feet, lower the head slightly, immediately replenish water, electrolytes and liquids, and take anti-heat medicines such as Shi Di Shui, Ren Dan, and Huoxiang Zhengqi Pills. When heat stroke (heat stroke) occurs, it must be treated immediately. The patient may be unable to cooperate due to blurred consciousness, and must be helped to a cool place and cooled with steam. Water should be sprinkled evenly on the patient's body and head, and air should be blown continuously (it is best to have ice cubes, wrapped in a towel and placed on the head and body to cool down). Once the body temperature returns to normal, there is no need to cool it down further.

However, the patient's temperature and physical condition should continue to be monitored, as the temperature may rise again and cooling may be required again. If the patient has no problem with his vomiting reflex and swallowing ability, he can be given cold liquids to replenish water, electrolytes and liquids, and take anti-heat medicines such as Shi Di Shui, Ren Dan, and Huoxiang Zhengqi Pills. Generally speaking, most patients with heat exhaustion can basically continue to complete subsequent activities after recovering to normal after treatment. For patients with severe heat stroke, unless they have recovered well, it is recommended that someone accompany them to withdraw from activities.

When exercising in high temperatures in the summer, the human body produces heat quickly and the capillaries in the skin expand greatly to help the body dissipate heat. If you encounter excessive cold stimulation, the open pores on the body surface will suddenly close, causing dysfunction of the body's internal organs and abnormal temperature regulation of the brain, leading to illness, usually "heat cold", which is a summer cold, and may even lead to more serious diseases.

Countermeasures: When you are marching in the summer and are sweating profusely, if there are mountain springs, streams, ponds, etc., or if you are passing by the seaside, you must not jump in to take a cold shower just for the sake of cooling down. Even after the activity is over and you arrive at your destination, you should wait until your body temperature drops before taking a cold shower. After the event, if your return vehicle is an air-conditioned vehicle or you are in an air-conditioned room, be sure not to turn on the air conditioner to blow directly on your body. It is best to open the car windows to use natural wind to cool down, and then turn on the air conditioner after your body temperature drops.

Taking part in outdoor activities in the summer and drinking iced drinks is a very enjoyable thing, but you should not drink large amounts of cold drinks during or immediately after the activity. Cold drinks not only lower the temperature of the stomach, but also dilute the gastric juice, thereby damaging the physiological function of the stomach. In mild cases, it can cause indigestion, diarrhea, etc., and in severe cases, it can lead to acute gastritis.

Countermeasures: Drinking a small amount of cold drinks is helpful in reducing temperature, but not in excess. It should be treated according to specific circumstances. The frozen drinks that everyone brought before leaving should be consumed in small amounts and multiple times. After the activity, wait until your body temperature drops significantly before drinking iced drinks or beer.

When doing outdoor sports in the summer, one sweats a lot and clothes get wet quickly. Many people leave their clothes wet after arriving at their destination, trying to dry them with their body temperature. Doing so is extremely harmful and, in the long run, can cause diseases such as rheumatism or arthritis.

Countermeasures: Before participating in an activity, bring a set of spare dry clothes (especially a top) and a jacket in your backpack. After arriving at your destination, change out of your wet clothes immediately. When taking a break during an activity, if the wind is strong or the break is long, you should put on a coat in time, otherwise the wind will take away a lot of body heat, and the human body will alternate between hot and cold, which can easily cause illness. To facilitate the evaporation of sweat and heat dissipation, it is best to buy quick-drying clothing made of synthetic fibers for outdoor activities. The best clothing is quick-drying and UV-proof, and it is best if the trouser legs can be removable.