What should I do if I exercise too much in the summer and get dehydrated?

Timing of hydration: Some people drink a lot of water whenever they feel thirsty while participating in sports, which causes symptoms such as bloating and stomach pain; Some people think that drinking water during exercise will increase the burden on the heart, so even if they are thirsty, they dare not drink water, and they have to wait until 30 minutes after the end of training, resulting in severe dehydration. It can be seen that the above two types of hydration timing are wrong.

Doctors tell us that the best time to hydrate is about 30 minutes before exercise, when hydration is most beneficial for the body's metabolism during exercise. When people are doing high-intensity sports, in addition to the appropriate amount of water before and after exercise, a small amount of water should also be replenished during the rest time during exercise.

Many experts have summarized the dangers of body dehydration.

1.Causes bad breath. Saliva has a very important antibacterial function, once the body is dehydrated, saliva will decrease, and oral bacteria will "grow wildly", which will lead to bad breath.

2.Craving for sugar. The body feels hungrier when dehydrated, and there is a special craving for sweets.

This is especially evident during workouts. When you exercise when you're dehydrated, your body's carbohydrate stores are used up faster, and you're more eager to take in carbohydrates to replenish your energy deficit after exercising.

Everyone must replenish enough water, when exercising, people will sweat a lot, and they will consume more water than usual, if people do not replenish water in time. Then you may be dehydrated, but you should know that after exercising, try to use plain water. Or carry a bottle of water with you during your workout.

Drinking more water is not only beneficial to people's sweating and detoxification, but also can promote the smooth breathing of **.

1.Move the patient to a cool place. 2.

Replace lost fluids and chemicals by giving the person water, tea, carbonated drinks, sports drinks, or clear soups. 3.If symptoms persist or other complications (such as nausea, diarrhea) develop, see your doctor.

During exercise, you must pay attention to hydration before and after exercise, and then arrange the amount of exercise reasonably to avoid excessive sweating and dehydration.

Appropriately improve tolerance to exercise-induced dehydration. Exercise and training at various intensities in a variety of settings can enhance tolerance to exercise-induced dehydration and hydration to prevent dehydration. Rehydrate in time to balance the body's hydration.

According to the exercise situation and exercise characteristics, water and fluids should be replenished before, during and after exercise. The principle of rehydration is to give small amounts of fluids multiple times, and inorganic salts should be given in moderation.

During a competition or training, there may be varying degrees of water loss due to factors such as temperature, exercise intensity, and duration of exercise, which is called passive dehydration. The method of hydration used to improve and alleviate dehydration is called rehydration. The rehydration of athletes should be based on the principle of replenishing the lost water and maintaining the body's water balance.

Rehydration before and during the competition has been shown to have significant benefits. The liquid composition used in rehydration should contain a certain proportion of sugars and inorganic salts.

Hydration should be done in a timely manner, but the cause of dehydration should be determined, if it is dehydrated due to illness, it should be prompted**, and if it is dehydrated due to high temperatures, it should be cooled down as soon as possible.

In the summer, the cause of dehydration should be determined, and then the patient can drink boiled water in time when replenishing water, or let them drink some light salt water, or baking soda drink, which can be quickly absorbed by the human body, which will reduce the symptoms of dehydration in the human body. If dehydration is severe or the person is unconscious, the person is given intravenous fluids.

1. Oral rehydration solution

In the summer, when the human body is dehydrated, oral rehydration solution can be taken in time, because this is a serious dehydration of the human body only simple supplementation of boiled water, can not make up the body fluid as soon as possible, the human body will still have electrolyte disorders, but an appropriate amount of oral rehydration solution can quickly replenish body fluids, will reduce the symptoms of dehydration in the body, and the symptoms of electrolyte imbalance in the body can also be quickly reduced.

2. Drink some sports drinks

In summer, when the body is dehydrated, you can drink some sports drinks, because sports drinks contain some trace elements and vitamins that are beneficial to the human body, they can maintain a stable balance of electrolytes in the human body, can correct the symptoms of electrolyte imbalance in the human body, and will reduce the symptoms of dehydration in the human body. However, when drinking sports drinks, you should not drink too much at a time, you should ensure that you drink a small amount many times, and finally you should drink more plain water.

3. Pay attention to psychological adjustment

In the summer, the human body is dehydrated, we must pay attention to psychological adjustment, at this time, we must avoid excessive mental and emotional tension and excitement, prevent the body from consuming a large amount of body fluid, save physical strength, avoid fatigue in time to replenish water, only in this way can we correct the symptoms of electrolyte disorders, in order to replenish water for the body as soon as possible, so that the body can recover health.

After dehydration occurs in summer, it can be conditioned by timely hydration, but after entering the summer, we should also pay attention to self-protection, try to avoid dehydration symptoms can replenish water for the body in time, and avoid heavy physical labor and outdoor activities in hot weather, and drink some light salt water and stop working in time when you feel that your body is sweating a lot, so as to save your physical strength.

For many people, they will encounter dehydration in the summer, so when encountering such a situation, we need to take certain measures. Drinking water regularly can indeed alleviate such a symptom, because the weather is already very hot in summer, and under the sun, it is very likely to cause our body to lose weightWater. Therefore, for everyone, if you want to prevent dehydration in the summer, you need to drink more water to replenish the water that our body needs.

Drink plenty of fluids.

Another method is to avoid the sun as much as possible, because the summer sun is very scorching, at this time once we are under the sun, it will cause our own body to lose water very quickly, and this time will also produce dehydration. Therefore, we need to pay special attention in summer, if we often need to be outside, we need to play a sun umbrella, and try to get a ventilated environment, so as to ensure that we will not have heat stroke. <>

Go to a shady place.

In fact, dehydration is a very common situation in summer, but we need to take corresponding measures to ensure our own safety, because once dehydration occurs, it may cause corresponding pathologies in our own body, which will endanger our own life safety. When we encounter dehydration, we need to go to some shady places to rest in time, and we need to replenish water in time, and it is very necessary to bring some mineral water when traveling in summer, or something that can replenish our own body moisture. <>

If we can't replenish the water that our body needs in time, then it is likely to cause corresponding changes in our own body, which will also threaten our own safety at this time. Therefore, everyone must pay attention to such problems when traveling, and try to wear something to shade the sun.

Hydrate more, drink more water, and keep it moist by instilling glucose solution.

Drink plenty of water and add some salt to relieve some of your dehydration, so be sure to drink plenty of water in the summer.

In this case, you should rest in a cool, dry place with ventilation, at this time you can drink some light salt water, and you can also supplement some glucose.

The human body is mostly made up of water, because most of the muscles, the brain, the blood and sweat are made up of water, and when you don't get enough water, your body can't function properly: you won't be able to think clearly, you'll lose stamina, and you'll have a hard heartbeat

When the body is severely dehydrated, sweat production stops, causing the body to heat up and develop fatigue Weakness Dizziness Prostration and worse. It turns out that many deaths in young athletes are often associated with severe dehydration

Sweat secretion: People often can't find themselves sweating, such as swimming But as long as your body temperature rises during exercise, you will sweat Sweat secretion is a cooling system of the human body, and sweat evaporation on ** can play a role in lowering body temperature

When you sweat, your body loses water, so it's important to drink the right amount of water

When we are exercising and fitness, there is always a probability of dehydration, dizziness, nausea, vomiting, cramps, etc., so sports and fitness must also take precautions and rescue measures. What should I do if I suddenly become dehydrated during exercise? Personally, I think the most important steps are transfer, supplementation, and treatment, so as to minimize the patient's injury and eliminate future problems!

1. Transfer the patient in a timely manner.

When someone becomes dehydrated while exercising, the first thing that needs to be done is to transfer the patient. In this case, the transfer refers to moving the person to a cool place to prevent further aggravation of dehydration. The other is to evacuate the people around you to give the patient enough space to breathe normally.

This small step may not seem important, but it is still of great practical significance, allowing patients to reduce secondary injuries.

2. Make some simple additions.

In the event of sudden dehydration, the second step is to give the patient timely supplements, including but not limited to water, poor, energy drinks, sports drinks and even soup, etc., which can temporarily make up for the patient to reduce further damage, including alleviating the symptoms caused by dehydration, etc.

3. Timely send to the hospital for treatment.

No matter what kind of method is used to carry out simple rescue on the spot, it is a method that treats the symptoms but not the root cause, and can only achieve a temporary effect, and it is difficult to fundamentally solve the problem. Therefore, the last thing that needs to be done is to send the patient to the hospital for treatment to ensure and eliminate other safety hazards due to dehydration, which is also responsible for the patient.

Finally, it should be noted that no matter what form of exercise and fitness is carried out, it should not be too intense and excessive, and you need to have a general understanding of your physical condition, especially for some outdoor activities alone, it is best to prepare some emergency drugs with you.

When exercising, if you are dehydrated, do not add a lot of plain water, and drink a little water with sugar and electrolytes. Replace small amounts several times at a time until normal.

If you are dehydrated during exercise, stop exercising immediately to calm your body. In addition, don't drink water, but slowly replenish water, otherwise your body won't be able to stand it.

If exercise dehydration occurs, stop exercising immediately, move the patient to a cool place, properly replenish light salt water, and if it cannot recover in time, immediately send to the hospital.

No matter what kind of exercise you do, be sure to drink plenty of fluids. Dehydration is due to losing more water than you ingest. If dehydration is not taken in time**, it will deteriorate into heat exhaustion, which can become serious and even life-threatening.

Symptoms: 1. Headache and dizziness. 2. Dry lips, eyes, and mouth. 3. The color of the urine becomes darker. 4. Muscle spasms.

First aid: Immediately stop exercising, move to a cool place, and find water or drink as soon as possible. Drinking water can only be used to replenish water, while drinks or oral rehydration salt solutions can be very helpful in restoring fluids by rehydrating and electrolytes.

If the patient has muscle spasms, they must be well rested, and the muscles can be massaged or stretched. If you still don't feel well, go to the hospital as soon as possible.

Immediately stop exercising and move to a cool place to find water or drink as soon as possible. Drinking water can only be used to replenish water, while drinks or oral rehydration salt solutions can replenish both hydration and electrolytes, which is very helpful for restoring body fluids.

If the patient has muscle spasms, adequate rest is necessary, and the muscles can be massaged or stretched. If you still don't feel well, you can only seek medical attention as soon as possible.

Sprains or strains.

Running too hard, or running on rough terrain, can lead to sprains or strains. Such injuries can affect the soft tissues around the joints, including muscles, tendons and ligaments. A sprain is when a ligament is overstretched or partially torn, while a strain is when a muscle is overstretched or torn.

This is easier to solve:

1；It's good to get more exercise, but exercise in moderation as well.

2；Running should be rhythmic, generally after a long run, you should continue to trot, and then walk slowly, and you should not stop immediately.

3；After running, you should drink plenty of water, salt, and vitamins at a reasonable and timely time.

4；Usually the nutrition should keep up, and the nutrients should be reasonable.

5；Running should continue gradually, slowly improve the distance, not run a lot at once, give up and not run for a while, get used to it, slowly overcome the symptoms of fatigue, dehydration, etc., so as to better play the role of fitness.