During the hot summer months, engaging in sports can be a great way to stay active and healthy. However, it is important to take precautions to protect your health and avoid the risks of exhaustion, sunstroke, and heat stroke. Dr. Linh Chi from the Day Treatment Unit at Ho Chi Minh City University of Medicine and Pharmacy Hospital – Campus 3 advises athletes to follow these five tips to stay safe while playing sports on hot days.
Firstly, it is crucial to choose the right time to exercise. Instead of pushing yourself during peak heat hours, opt for cooler times of day when temperatures are lower. It is also important not to engage in prolonged periods of exercise without breaks.
Secondly, staying hydrated is essential when exercising in hot weather. To replenish what your body loses through sweating, drink plenty of water and mineral salts. Opt for beverages with refreshing flavors that are cooled between 5-15 degrees Celsius for longer workouts. Additionally, consider adding a little sugar to your drinks for an energy boost.
Thirdly, let your body gradually adapt to the heat by starting with light and short-term exercises until you are accustomed to the temperature. This will prevent overexertion and reduce the risk of heat stroke or sunstroke.
Fourthly, wear comfortable clothing that allows for proper ventilation and moisture absorption while exercising outdoors on hot days. A hat can also protect your face from direct sunlight and help regulate body temperature. Be sure to change clothes after exercising so that you remain dry and comfortable throughout your workout session.
Lastly, it is best to prioritize indoor or water sports during hot weather as they provide a cooling effect while still allowing you to get a good workout in without exposing yourself directly to harmful UV rays from the sun’s rays