Playing sports on hot days can be a great way to stay active and enjoy the sunshine, but it is important to take certain precautions to protect your health. Dr. Nguyen Thi Linh Chi from the Day Treatment Unit at Ho Chi Minh City University of Medicine and Pharmacy Hospital – Campus 3 warns of the risks of exercising too hard in hot weather, which can lead to exhaustion, sunstroke, and heat stroke. To stay safe while playing sports in harsh weather conditions, follow these 5 tips:
Firstly, choose the right time to exercise. Try to pick a cooler time of day and avoid prolonged periods of exercise without breaks. This will help you avoid overheating and reduce your risk of heat-related illnesses.
Secondly, make sure to drink plenty of water and mineral salts to replenish what your body loses through sweating. Opt for beverages with pleasant flavors, cooled between 5-15 degrees Celsius, and consider drinks with a little sugar for longer workouts. Staying hydrated is key to preventing dehydration and other heat-related illnesses.
Next, let your body adapt gradually to the heat by starting with light and short-term exercises until your body is accustomed to the temperature. This will help you avoid overexertion and reduce your risk of heat-related illnesses.
Choose comfortable, breathable clothing made of moisture-absorbing fabrics and wear a hat to avoid direct sunlight. Change clothes after exercising to stay dry and comfortable. Wearing appropriate clothing can help regulate your body temperature and prevent overheating.
Consider prioritizing indoor or water sports during hot weather to avoid the sun’s harmful rays. Exercise moderately and listen to your body, stopping when you feel tired or overwhelmed. By doing so, you can still get some physical activity while minimizing your exposure to high temperatures