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 Chi Tiet Linh 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 prevent your body from overheating and reduce the 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. This will help keep you hydrated and replenish lost electrolytes.
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 prevent sudden spikes in body temperature that can lead to heat stroke or sunstroke.
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. This will help keep you cool and prevent skin irritation or chafing.
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. This will help you get a good workout while avoiding overexertion in hot conditions
