What are the precautions for summer outdoor sports
1. Sun protection For coastline crossing or mountain climbing in summer, the sun is very strong. You must pay attention to sun protection.
Moreover, the team set off in the morning. It was almost noon when they arrived at the starting point. The team did not advance long, and it was noon.
At this time, the temperature is highest, the sun is like fire, and the ultraviolet rays in the sun are particularly strong. If the skin is exposed to the hot sun for a long time, it will cause 1?
2 degree burns and heat stroke.
Ultraviolet rays can also penetrate the skin, bones, and radiation to the meninges and retinas, causing damage to the brain and eyeballs.
Response measures: Try to avoid walking on the coastline and ridges in high temperature weather.
To participate in general activities, you must bring a sun hat, sunglasses, sunscreen, towel, long-sleeved shirt, and bring ten drops of water, Rendan, Huoxiangzhengqi pills, cooling oil and other heatstroke drugs.
2. Drinking water and sweating a lot in summer outdoor sports must be replenished in time, but if the way of drinking water is wrong, it will lead to adverse consequences.
Many models in beverage advertisements often pick up a bottle of drink and drink it during exercise or at rest, which seems to quench their thirst. In fact, it is very harmful from the perspective of sports physiology.
Drinking a lot of water during and after exercise will increase the burden on the blood circulation system, digestive system, and especially the heart, causing more fatigue.
The result of drinking a lot of water will only be more sweating, which will gradually increase the loss of salt, cause tremors and cramps.
Countermeasures: Drink a small amount of water several times, drink only a few mouthfuls of water each time, the number of times of drinking water continues to increase, do not rely on the feeling of thirst as a basis for rehydration, when you are not thirsty, you should also replenish water so that it can be replenished in a balanced manner.
Do not drink a lot of water at one time, but it is not to control the rehydration. If a large amount of water is not replenished, severe kidney failure can be caused.
Time, a day of activities around Shenzhen in the summer (5-8 hours), a flow of at least 2-3 liters is required, and even 6 liters of water are required under high temperature conditions.
Recommended carrying amount: more than 4 bottles of 600ml bottled water, more than 550ml of sports drink (grape or good music), 50g of mustard.
You can also prepare sports drinks by yourself. The recipe: a few green tea or black tea (2 sachets in a bag), a few fruit-flavored powdered beverages such as Guozhen, a few glucose, and edible salt content (optional, medical physiological salt is best).
3. Fever (heat exhaustion, heatstroke) participates in outdoor sports in summer. Due to high temperature and large amount of exercise, the accumulation inside the body is more than the distribution. If you do not pay attention to prevention, fever will easily occur.Heat exhaustion is severely caused by heat stroke (that is, heat stroke).
In order to reduce the body temperature, the blood vessels of the skin will swell in order to reduce body temperature, and dehydration will occur due to excessive sweating. The blood circulating to the brain and other important parts will be reduced to abnormal levels.
As a result, the following symptoms occur: rapid pulse, wet and cold skin, dizziness, weakness, nausea, which is heat failure.
If the temperature is not dealt with in time, the temperature in the body will accumulate and the temperature of key organs in the body will rise to a dangerous level, and emergency symptoms will occur: extremely fast pulse, weakness, headache, change of mental state (blurred or unable to cooperate, slow(Slow rhythm coma), the skin is hot and flushed, which means that heat stroke has occurred. If you do not deal with it in time, your life will be in danger.
Countermeasure: In order to prevent sun damage and to prevent the body from being damaged by thatch and thorns during the activity, you need to wear a hat and long pants during the march, but this brings the problem of heat dissipation.
To help your body temperature dissipate, you can soak your hat with water when walking in the sun; remove the hat when walking in a place that is not exposed to the sun; when you are resting, try to put your backpack down and unbutton the collar of the jacket;It is best to rest in a place out of the sun and ventilated.
Pay attention to the rhythm during the march. You should not take more than an hour for a walk. Take a break of about 30 minutes under high temperature. Take a rest for 5 to 15 minutes according to the specific situation to avoid excessive pulse, high body temperature and excessive sweating.
In addition, you must pay attention to replenish water, salt and electrolytes along with sunstroke medicine.
If muscle cramps occur, find a place to rest immediately, massage on the cramps, slowly relax the muscles in the cramps, and the most important thing is to add water and electrolytes in time.
When heat failure occurs, you must rest immediately. It is best to find a cool place, raise the patient’s feet up and lower it slightly, immediately add water and electrolytes and fluids, take ten drops of water, Rendan,Huoxiangzhengqi pills and other heatstroke prevention drugs.
When a heat stroke (heat stroke) occurs, it must be treated immediately.
Patients may be unable to cooperate due to blurred consciousness. The patient must be held in a cool place. Use steam cooling method to spray water evenly on the patient’s body, keep the hair on, and keep blowing. (It is best to have ice cubes and use a towel.Wrap it on your head and cool your body).
When the body temperature returns to normal, there is no need to cool down.
However, continue to observe the patient’s temperature and physical condition, because the body temperature may rise again and need to be implemented again.
If there is no problem with the patient’s vomiting reflex ability and swallowing ability, the patient can drink cold liquid objects, replenish water and electrolytes, and liquid things, and take ten drops of water, Rendan, Huoxiangzhengqi pills and other heatstroke prevention drugs.
First of all, most patients with heat failure can continue to complete subsequent activities after treatment returns to normal.
For severe heat stroke patients, unless they recover well, it is recommended to find someone to accompany the patient to withdraw from the activity.
4. Heat tetanus moves at high temperature in summer, the body generates heat quickly, and the capillaries of the skin expand a lot, which is good for the body to dissipate heat.
If you encounter a cold stimulus, the pores that have been opened on the body surface suddenly close, causing internal organs to become dysfunctional, and the brain’s body temperature to be abnormally regulated, leading to illness. Usually, a “hot cold”, which is a cold in summer, may even causecritical illness.
Response: During the summer march, when sweating heavily, if there are mountain springs, streams, ponds, etc., or passing by the sea, you must not jump in for a moment to cool down and continue to take a shower.
Even after the activity is over, you need to wait for your body temperature to drop before you take a cool shower.
After the event, if the vehicle for your return journey is an air-conditioned vehicle or in an air-conditioned room, you cannot turn on the air conditioner and blow it directly to your body. It is best to open the car window to cool with natural wind, and turn on the air conditioner after the body temperature drops.
5, cold drinks to participate in outdoor activities in summer, if there is a cold drink to eat, is a very enjoyable thing, but during or after the event, you can not immediately eat a lot of cold drinks.
Cold drinks lower the temperature of the stomach, and also dilute the gastric juices, which impairs the physiological functions of the stomach, causing indigestion, diarrhea, etc., and acute gastritis in severe cases.
Countermeasures: A small amount of cold drinks is beneficial for cooling, but it should not be excessive. It should be dealt with according to specific conditions.
Frozen drinks, etc. that everyone brings before departure, please participate in a small number of times.
After the activity, wait for the body temperature to drop significantly before drinking frozen drinks or beer.
6, clothes sweat a lot in summer outdoor sports, clothes quickly soaked, many people arrived at the destination, often left the clothes wet, trying to rely on their body temperature to dry clothes.
It is extremely harmful in the first place and can cause diseases such as rheumatism or arthritis over time.
Response: Before participating in the activity, bring a set of close-fitting dry clothes (especially tops) and a coat to be changed in your backpack. When you arrive at the destination, immediately change the wet clothes.
When taking a break during the activity, if the wind is strong, if you change the rest time, wear a coat in time, otherwise the wind will take away a large amount of the body, and the body’s body will alternate between cold and heat, which may easily cause disease.
In order to facilitate sweat evaporation and heat dissipation, it is best to buy quick-drying clothing made of chemical fiber for outerwear for outdoor activities. The best is fast-drying and UV-proof clothing.