3 things to keep in mind when exercising in summer

 As the number of people complaining of helplessness is increasing due to the midday heat, countermeasures are needed.


The best way to beat helplessness in the summer is to exercise. However, you should be careful because random exercise can have worse consequences than not doing it. In particular, summer exercise leads to loss of moisture and a rise in body temperature, which increases the possibility of dehydration and heatstroke before and after exercise.


It is also important to dress properly for exercise. You should avoid running naked because it is hot or wearing sweat suits to lose weight. Exercising with bare skin can directly expose the skin to the sun and cause sunburn or skin cancer.


Sweat suits can also cause a rise in body temperature due to lack of ventilation, which can cause dehydration and heat disease. The clothing is light-colored thin cotton clothes that can reflect light rays, which protect the body and help evaporate sweat to maintain a pleasant skin condition.


Let's find out three things to watch out for when exercising in the summer.


◇ Do not exercise for a long time 

Because summer exercise is easily exhausting. In high temperature and humid environments above about 21℃ and humidity above 70%, the body's normal body temperature control ability can be impaired, which can cause dehydration, exhaustion, or heatstroke.

Therefore, it is recommended to have intermittent breaks rather than exercise or exercise continuously because it is difficult for sweat to be released into the atmosphere in high humidity cases. Don't forget to get enough rest after exercising. It is recommended to set the overall exercise time to 30 minutes to 1 hour. It is good to increase your exercise volume little by little for about a week to adjust to it.


◇ Avoid exercising as much as possible in the middle of the day. 

What is important in summer exercise is time and place selection. Outdoor exercise in the middle of the day when the sun is strong can be harmful. From 11 a.m. to 5 p.m., it is easy to suffer sunstroke, heatstroke, and skin damage caused by strong ultraviolet rays.

Even dawn time is not good in the city.This is because pollutants that rose in the atmosphere during the day when the temperature is high come down at dawn.

Carbon monoxide, which contains a lot of exhaust gas from gasoline cars, has a negative effect on the human body because it has more than 200 times the bonding strength with hemoglobin than oxygen. Research shows that sulfur dioxide gas in diesel cars and factory fumes also causes asthma and respiratory problems, so it is better to be careful.


◇ Sufficient moisture supply 

The most important factor in preventing heat damage is proper hydration.It is generally said that the amount of sweat shed during exercise is about 0.75 to 1 liter per hour.The overall amount of water that can be lost on a hot day can be more than 2 liters per hour.Therefore, about 450 to 500ml of water is consumed one to two hours before the start of exercise, and 600 to 1200ml of cold beverages is consumed every hour when exercising.


However, it is recommended to drink 1 cup (150-200ml) of bottled water regularly after 20 minutes, as it can be unreasonable to consume a large amount at a time.It is recommended to hydrate bottled water up to an hour after the start of exercise, and sports drinks are appropriate after that. Avoid sparkling water.


The thirst during exercise is a sign of lack of moisture in the body.A good way to assess body fluid condition is to weigh yourself after using the bathroom every morning.If you lose about 750 grams of weight at this time, you should suspect dehydration and drink plenty of fluids before exercising.