Sauna Day Running You Need to Know About the Four-Point Exercise Guide

In August, bid farewell to the rain, the real summer is really about to begin. In the continuous high temperature of up to 36 degrees, even the most professional athletes will choose to do their best, because in addition to heat, it may bring about some life-threatening heat shot disease. So, as a lover of running, would you give up running training in the summer? Actually not necessarily, if you do the following points, you can still run on the road of love.

1. Try to choose morning run and night run

Running is a very physical exercise. If you run under the hot sun, it will be even more. The hot heat will quickly evaporate your body's salt and further consume your energy. Therefore, please try to avoid the high temperatures of noon and afternoon, choose morning run and night run. The advantage of this is that you don't have to suffer from heat, you can enjoy more time in the day, and you have two birds with one stone.

If you really can't choose between morning run and night run, try to avoid the time between 12 and 14 o'clock noon and choose to run in the afternoon. Of course, if you say that your physical fitness and heat-resisting ability are extraordinary, that is another matter.

2. If you can, don't run alone

In the hot summer days, running is more likely to trigger physical illness than at any other time. Although it is said that running is a sport for one person, but in the summer, I suggest you not to be alone on the road. At least one person can run with you. This way, even if you have a physical condition during a high temperature, your runner can be your "resurgent" at any time.

In addition, running friends can also chat with you in hot weather, and in the case of your subconscious mind, you can also be your “rational voice”, allowing you to choose the right direction and avoid More dangerous.

3. Do not wait until you are thirsty to drink water

In fact, many people are accustomed to adding water after running, but this is an incorrect practice, especially in the hot summer. Because when you feel thirsty, in fact you are already in a "micro-dehydration" situation, which is very dangerous in the summer, because it may directly lead to dehydration or heat stroke.

The correct approach is to keep the body's moisture balance at all times. It is recommended that about 453.6 grams to 567 grams of water be replenished for each loss of about 0.45 kilograms of body weight. If you are already in a situation where the body is seriously dehydrated, you can replenish it with water several times. Not a one-time finish. How do you determine if you are short of water? The method is simple. You can use urine color to measure if you need to drink more water - if it is light yellow or lighter it is okay, if the color is darker, you should drink more water.

In addition to replenishing water, you must learn to eat. You can eat more fruits such as apples, melons, cucumbers, berries, grapefruit, avocado, and lettuce to keep the body moist and cool.

4. Choose light and breathable equipment

In addition to time and moisture supplements, equipment is also important. In the hot summer, the body's heat and sweat will rotate faster, plus strong ultraviolet rays, so if you do not have good equipment will make your running very hard. Lightweight, breathable, UV-resistant clothing is your first choice, and many brands of quick-drying clothes can do this, it can help you get rid of the heat of trouble. Of course, shoes are also very important, lightweight, breathable shoes can make you run more comfortable and relaxed in summer.