Outdoor practice this summer? Here is how you can stay cold

You may look forward to a full summer Outdoor activitiesBut how will you deal with heat? with Summer is getting hotter and hotter, Make sure to take some precautions to stay safe while running, walking, cycling, or just spending time outdoors.

Remember that although it might seem perfect for images abroad, you can still try Heat depletion or stroke If the weather is largely hot or if it comes out during the most important time of the day. Follow these tips to protect yourself if you are planning to go on long walking, running, walking long distances or cycling this summer.

Stay wet

It seems clear, but Give priority to moisture It is important to maintain outdoor health on hot days. You should take a step forward and implant your water with the electrolyte or switch to a sports drink. Electroids help you renew minerals It was lost through sweat. For this reason the water is not enough alone if you are practicing in the open air in the heat. “The exercise raises your basic temperature and through its sweat, the body can manage and reduce the heat that is created,” said Joy Polio, a certified personal coach. Director of the balanced body education program. She added that in hot and wet weather, this natural cooling mechanism may not work efficiently.

Karen Hosh, a road coach in America, said if you are planning to carry out a strong activity such as running, you must moisturize it well a day before using the electrolytes. “When you wake up in the morning, drink the room room temperature and continue to drink water, and again adds the electrolytes up to 30 minutes before it is operated.” During your exit, you suggest carrying water with electrolytes and bringing money if you need to fill along the way.

Dress accordingly

when Practice in any seasonA good base of thumb To wear weather clothes. Wearing a lightweight hat is a good way to keep your face covered, and wearing sunglasses protects your eyes from the sun. When the atmosphere is hot, it is best to wear slim clothes (dark colors that keep heat) to avoid high temperature. Also, it is better to adhere to materials that wear moisture or artificial fabrics such as nylon because they breathe better than cotton, which do not dry enough quickly.

This will too Helps prevent angerIt is common in summer and is caused by constant friction with rubbing the skin on the skin or rubbing the skin. If you tend to get rid of it, make sure Slipping the body) Or even famous pharmacy refreshments such as Aquaphor or Cereve.

Read more: Summer exercises that are great for outdoor air

Get out early or later today

The time of the day you choose to exercise in the open air can make your exercise or break it. In the early morning or late evening hours after sunset. Daniel Maman, the personal coach in Fitness apparent. Your presence in the open air during these times for a long time exposes you to the risk of heat exhaustion.

If you should go out during peak hours …

If you have to be in the open air during the most important time of the day, be sure to set up. Mario Musa, a Certified tennis coachSlowly adapt to the heat. “By gradually increasing your time in the open air over several days, this will give your body time to adapt to the hottest temperatures,” he said.

You should always wear sunscreen when going out, but you should be more useful about it if you plan to go out during peak hours. Choose sunscreen with SPF 30 or higher With wide -spectrum protection against UVA and UVB. If you are not sure of the type to be purchased, CNET The best sunscreen list In the market that is a good place to start. Hoch says if you plan to run, to find a shaded path and expand your operation intensity. “I always recommend staying in your air area as well, which translates into running at an easy conversation pace.”

It becomes dangerous to be outside for a long time when the temperature reaches a temperature of 91 degrees or higher, so make sure that extensive water is with you. You should also be aware of signs of heat or stroke. Signs of heat exhaust include:

• Heavy sweating
• Fast or weak pulse
• Nausea or vomiting
• Muscle cramps
• dizziness
• Fatigue or weakness
• Headache

If you appear any of these symptoms, it is important to try to calm as soon as possible. If you vomit, it is better to go to the hospital to evaluate the doctor.

Ready -made meals

It is normal for you to enjoy the summer days as possible. Many of those days may include high temperatures, but as long as you are ready, you can enjoy them safely. Make sure to wear clothes accordingly, continue moist, choose the shade whenever possible and listen to your body if you start feeling ill. Stay cold and comfortable will make even the most hot days in dealing with it.