Some precautions for participating in outdoor sports in summer Shenzhen is located in the subtropical zone. There are some details that are easily overlooked in outdoor sports in summer. If you do not pay attention, it will lead to serious consequences. The following article is based on my own experience and some actual conditions in the surrounding mountains and fields of Shenzhen. It is written with reference to the “Climbing Bible” and other materials. It is purely personal experience and does not have the role of medical guidance from experts and doctors. refer to. Since I am an amateur, I am not proficient in professional sports physiology and medical care, and there are inevitable mistakes. I hope everyone can correct it.
1. Sun protection When crossing the coastline or mountaineering in summer, the sun is quite strong, so be sure to pay attention to sun protection. Generally speaking, the team starts in the morning and arrives at the starting point almost noon. At this time, the temperature is the 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 burns of 1 to 2 degrees, and heatstroke will occur. Ultraviolet rays can also penetrate the skin, bones, and radiate to the meninges and retina, causing damage to the brain and eyeball. Countermeasures: In hot weather, try to avoid fire belt
s on coastlines and ridges. When participating in general activities, be sure to bring sun hats, sunglasses, sunscreen, towels, long-sleeved tops, and heatstroke prevention medicines such as Ten Drops of Water, Rendan, Huoxiangzhengqi Pills, and cooling oil.
2. Drinking water In summer, you sweat a lot in outdoor sports, and you must replenish water in time, but if you drink water in the wrong way, it will cause adverse consequences. Models in many beverage advertisements often pick up a bottle of beverage and drink it down during exercise or rest, which looks very thirst-quenching. 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 blood circulation system, digestive system, especially the heart, causing more fatigue. The result of drinking a lot of water will only be more sweating, which will lead to further loss of salt, causing cramps and cramps. Countermeasures: take a small amount of water several times, drink only a few sips each time, and drink water more frequently. Do not rely on the feeling of thirst as the basis for replenishing water. When you are not thirsty, you should also add water, so that the water can be replenished in a balanced manner. Don’t drink a lot of water at one time, but not control to replenish water. If a large amount of water is lost and cannot be replenished, it will cause serious kidney failure. Generally speaking, one-day activities (5-8 hours) around Shenzhen in summer require at least 2-3 liters of drinking water, and even 6 liters of water in high temperature conditions. Recommended carrying amount: 4 or more 600ml bottled water, 1 or more 550ml sports drink (Grape or Jiadile), and 50 grams of mustard. You can also make your own sports drinks. The formula is: some green tea or black tea (2 sachets in a bag), some fruit-flavored powdered drinks such as Guozhen, some glucose, and a little salt (optional, medical physiological salt is the best).
3. Fever (heat exhaustion, heat stroke) participate in outdoor sports in summer. Due to the high temperature and large amount of exercise, the heat accumulation in the body is more than the heat dissipation. If you do not pay attention to prevention, it is easy to develop heat Mild fever is heat exhaustion, and severe fever is heat stroke (that is, heat stroke). When exercising in hot weather, in order to lower the body temperature, the blood vessels of the skin will swell, and water loss will occur due to a lot of perspiration, and the blood circulating to the brain and other important parts will be reduced to an abnormal level. . As a result, the following symptoms occur: rapid pulse, clammy skin, dizziness, weakness, nausea, which is heat exhaustion. If the cooling is not dealt with in time, the temperature in the body will further accumulate and the temperature of the key organs of the body will rise to a dangerous level, and emergency symptoms will appear: very fast pulse, weakness, headache, changes in mental state (confusion or inability to cooperate, slow Slowly falling into a coma), the skin is hot and flushed, which means that heat stroke has occurred, and if it is not treated in time, it will be life-threatening. Countermeasures: In order to protect the body from the sun and prevent the body from being pulled by thatch and thorns, it is necessary to wear a hat, long clothes and trousers during the march, but this brings about the problem of heat dissipation. To help dissipate body temperature, soak the hat with water when walking in the sun; remove the hat when walking in places out of the sun; when resting, try to put down the backpack and unbutton the collar of the shirt; The best place to rest is a place out of the sun and ventilated. During the march, pay attention to the rhythm. It is not advisable to walk for more than an hour at a time. Take a break every 30 minutes under high temperature conditions, and rest for 5 to 15 minutes according to the specific situation to avoid heat stroke caused by rapid pulse, high body temperature and profuse sweating. In addition, you must pay attention to replenishing water, salt and electrolytes along the way, and bring all heatstroke prevention medicines. If a muscle cramp occurs, immediately find a place to rest, massage the cramped area, and slowly stretch the muscle in the cramped area. 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. Elevate the patient’s feet and lower the head slightly. Immediately replenish water, electrolytes and liquids, and take ten drops of water, Rendan. , Huoxiangzhengqi pills and other heatstroke prevention drugs. When a thermal stroke (heat stroke) occurs, it must be dealt with immediately. The patient may be unable to cooperate due to confusion, and the patient must be helped to a cool place, and the steam cooling method is used to sprinkle water evenly on the patient’s body and head, and keep blowing, (preferably with ice, use a towel) Wrap it up and put it on your head and body to cool down). Wait until the body temperature returns to normal body temperature, 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 cooled again. If the patient’s gag reflex ability and swallowing ability are no problem, you can give the patient a cold liquid to replenish water and electrolytes, as well as liquid things, and take ten drops of water, Rendan, Huoxiangzhengqi Pills and other heatstroke prevention drugs. Generally speaking, most patients with heat exhaustion can basically continue to complete the follow-up activities after the treatment returns to normal. For severe heatstroke patients, unless they recover well, it is recommended to find someone to accompany the patient to withdraw from activities.
4. In summer, exercising at high temperature will cause rapid heat production inside the human body, and the capillaries of the skin will expand a lot to facilitate the body to dissipate heat. If you encounter excessive cold stimulation, the open pores on the body surface will suddenly close, resulting in dysfunction of the body’s internal organs, abnormal regulation of the brain’s body temperature, resulting in illness, usually “hot cold”, that is, a cold in summer, or even a cold. lead to more serious disease. Countermeasures: During the summer march, if you are sweating profusely, if there is mountain springs, streams, ponds, etc., or you are passing by the seaside, you must not jump down to take a cool bath immediately because of the coolness of the moment. Even after the activity is over, after arriving at the destination, wait for the body temperature to cool down before taking a cold shower. After the event, if your return vehicle is an air-conditioned car or in an air-conditioned room, you must not turn on the air conditioner and blow it directly on your body. It is best to open the car window to cool down with natural wind, and turn on the air conditioner after your body temperature drops.
5. Cold drinks It is a pleasure to take part in outdoor activities in summer, if there are iced drinks to eat, but during the activity or after the activity, you can’t eat a lot of cold drinks immediately. Cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which damages the physiological function of the stomach, causing indigestion, diarrhea, etc. in light, and acute gastritis in severe cases. Countermeasures: A small amount of cold drinks is beneficial to cooling, but not excessive, and should be treated according to specific circumstances. The frozen drinks that everyone brought before departure should be consumed in small amounts and many times. After the activity, wait until the body temperature has dropped significantly before drinking a frozen drink or beer.
6. Clothes sweat a lot during outdoor sports in summer, and the clothes get soaked quickly. After arriving at the destination, many people often let the clothes get wet and try to dry the clothes by their own body temperature. Doing so is extremely harmful and can lead to diseases such as rheumatism or arthritis in the long run. Countermeasures: Before participating in the activity, bring a spare set of dry close-fitting clothes (especially tops) and a jacket in the backpack, and change the wet clothes immediately after arriving at the destination. When resting in the middle of the activity, in the case of strong wind, if the rest time is long, you should put on a jacket in time, otherwise the wind will take away a lot of body heat, and people’s body will alternate between cold and heat, which can easily lead to diseases. In order to facilitate the evaporation and heat dissipation of sweat, it is best to buy quick-drying clothing made of chemical fiber for outdoor activities. The best is quick-drying and anti-ultraviolet clothing.