Now that we ve entered the dog days, how can you avoid the heat and heat when running on dog days?

It is best not to choose a very hot noon or afternoon to go for a run on dog days, you can go to the gym if you have the ability, and you can choose to run at night if you don't have one.

Choose a cool morning or evening, and then don't run for too long. Run in the right form and not too fast.

It is best to choose to run in the morning and evening, when the temperature is relatively low. Replenish water in time, take a shower when sweating, and avoid getting cold.

Try not to go out at noon, and drink more mung bean soup and chrysanthemum tea, which can effectively relieve the heat.

Choose a cooler time, avoid the hot weather, and do it indoors.

Try to avoid running when the sun is shining, as direct sunlight at this time will cause a large increase in sweating and can easily lead to heat stroke.

Get up in the morning for a run, and if the sun is shining, prepare medicine to avoid the heat, and try to get up early to run.

You can choose to run in the morning or evening, or you can go for a run at the gym.

You shouldn't go out on a hot day, you should choose a gym or a quiet place.

Dog days in summer tend to have low air pressure, and exercising in this state will naturally deepen your breathing. Therefore, dog day exercise can improve the function of respiratory organs, so that the gas exchange is sufficient, the oxygen content in the blood is increased, and the oxidation process of substances is more perfect, so as to ensure the needs of the body's metabolism. Here's what to look out for when running on dog days.

1. Give your body time to adapt

During the hottest summer months of the year, heat waves can consume your life if you're not cautious enough, especially during dog days. Studies have shown that it takes at least 14 days for a person's body to effectively cool itself in the heat. Before you get used to the heat,The best way to run is to slow down your pace or intersperse the frequency of walking during your run

As a beginner, if you like to run and walk inherently, increase the amount of time you walk, or reduce the amount of time you run. This is done to lower your body temperature and not let it rise too quickly.

In the process of running,Be sure to be highly sensitive to your body。When you notice signs of heat stroke, be extra careful, stop running, find a shaded place, rehydrate and walk home.

2. Try to choose a ventilated and cool running spot

When choosing an outdoor running spot for the summer, our recommendations are:Let's find a place with a water source– It doesn't matter if it's next to a river, a lake or an ocean, because these places are usually very cool winds. Even if the temperature at the water's edge is no different from that of the "inland", being next to the water is sure to put you in a good mood.

When you think about it, there's nothing better than running by the pool. Why? Because when it's over, you can take a dip right away! Once a week, bring your swimsuit for your run.

3. Replenish water every 20-30 minutes

Every 20 minutes of running your body can be lost170 ml — 340 ml of water。Therefore, before starting to run, the body should be fully hydrated (a good hydration state can be simply understood as the amount of water required by the human body, water will participate in the process of human metabolism and thermoregulation, and water loss will lead to dehydration), drink 280ml-425ml of drinks 10 to 15 minutes before starting running, and remember to replenish fluids every 20-30 minutes during the run.

How can you be sure your body is fully hydrated? Measure your weight before you start and after your run. You should replenish at least 500 ml of fluids for each pound of weight lost.

Signs of dehydration during running include persistently high heart rate, dark yellow urine after the run. Remember, if you feel thirsty, it's too late to drink water.

Running is a long-term high-intensity exercise, itself is a kind of training for quality, high temperature dog day running, but also exacerbated the difficulty, can insist on running in this weather are true runners, I hope everyone can run healthy through dog days!

Dog days are approaching, how can people who work outdoors do a good job of preventing heatstroke? Keep your eyes peeled for it. Working outdoors in summer, long hours of sunshine, heavy sweating, large water loss in the body, often feeling dry mouth, thirst, shortness of breath and weakness.

The most effective way to prevent heatstroke from high temperature is to replenish water immediately, maintain sufficient water in the body to consume, and drink more cold white water, salt water, and weak tea.

Keep your eyes peeled for food. Considering the high temperature and humidity in summer, the adjustment of human body temperature, water and salt metabolism and its circulatory system, digestion and absorption, nervous system, endocrine disorders and genitourinary system produce great changes, it is very easy to experience drowsiness and fatigue, loss of appetite, lack of nutrition, dryness, mineral outflow and other conditions. Therefore, everyone's diet should be light in taste, less greasy, more cooked vegetables, and less raw and cold food.

You can also eat barley porridge, mung bean porridge and other heat-clearing, detoxifying and spleen-strengthening foods in moderation, especially drinking some porridge at breakfast and dinner, which can not only quench thirst, refresh and cool off, but also nourish the human body.

Keep it in mind to wash. In summer, if possible, wash your wrists and other places with drinking water every once in a while to physically reduce the fever. Before going to bed, take a bath with warm water slightly lower than the human body temperature to ensure that the human body is clean and comfortable, and promote sleep.

Keep an eye on sleep. After entering the summer, it is best for everyone to cultivate the way of lunch break, which is generally the most suitable for half an hour. If you sleep too long or too short in the afternoon, it will lead to a decrease in blood volume in the brain, which is not conducive to basal metabolism, resulting in general discomfort or more fatigue after waking up.

In addition, everyone's diet and daily life should be regular, do not have to stay up late for a long time, and ensuring adequate sleep are effective ways to prevent heat stroke. When sleeping quality, you don't have to lie under the air conditioner, and you can't let the fan blow directly to prevent you from getting cold.

Pay attention to prevention. When working outdoors in summer, everyone should strengthen sun protection, rub sunscreen, and wear hats and sunglasses. After working outdoors, do not "cool down quickly", let alone take cold showers to prevent problems such as heat colds.

It is also necessary to prepare Huoxiang Zhengqi powder, wind oil essence, cooling oil and other heatstroke prevention and cooling supplies. Once dizziness, nausea and vomiting, dry mouth, confusion, palpitation and shortness of breath and other symptoms may be the "signs" of the Central Administration, you should immediately rest in bed, drink some cold boiled water, salt water, and immediately take heatstroke prevention and cooling drugs, and the condition should be sent to the hospital immediately**.

The most fundamental way to prevent heat stroke is to avoid heavy physical work for long periods of time in a hot environment. To prevent heat stroke, it is also necessary to pay attention to personal clothing. Work clothes should be worn loose cotton and breathable, so that body heat can be dissipated in time to ensure the normal perspiration of the human body.

Prepare some Huoxiang Zhengqi water to drink, which can reduce the occurrence of heat stroke.

Pay attention to the surrounding temperature, the temperature is too high, it is best not to continue to work, try to rest in a cooler place, there are symptoms of nausea and weakness, you must go to the hospital to accept**.

I think that people who work outdoors should first protect themselves safely, do a good job of sun protection, and also drink more water and eat more light diet, and it is best not to work in hot weather.

The hottest dog days of the year began on July 16 and will not end until August 24, which is a long 40-day period

So how hot is dog days? It's probably the scorching sun on your head, the ground under your feet baking, and when you go out for a walk, your body will be a degree darker. So the question is, how do you spend this restless dog day?

1. Drink plenty of water to prevent heat stroke

Water, as an important part of our human body, plays an important role in the regulation and health of the body. In summer, especially on dog days, the temperature is high and the body loses water quickly, so it is necessary to replenish water in time. It is best to drink cold and white, drink less sugary drinks, and don't be overly greedy for ice things, such as ice cream, popsicles, iced watermelon, etc., it is easy to keep moisture and cold in the body, you need to pay attention.

Eat a healthy diet, keep it light and eat plenty of fruits

Eat more fruits, keep your diet light, and eat less greasy or heavy flavors, which are not easy to digest and cause gastrointestinal burdens, and at the same time increase the secretion of summer oil, making people feel hotter.

Use air conditioning wisely, beware"Air conditioning sickness"

In the use of air conditioning, try to avoid staying in the air-conditioned room for a long time, because it is easy to affect the normal perspiration system of the human body in a low temperature environment for a long time. Moreover, blowing the air conditioner continuously throughout the day will easily cause some diseases of the shoulder, neck and joints after a long time, and it is necessary to control the use time of the air conditioner. In terms of the temperature setting of the air conditioner, try to keep it above 25 degrees, and at the same time, it can also be used with the air conditioner and fan to reduce the impact of fixed cold air.

4. Prepare a small summer fan to cool down everywhere.

When you go out, in addition to doing a good job of sun protection, bring a water bottle, and it is best to carry a small fan with you to blow the wind when it is hot. This antique halterneck fan is a good choice as a small fan for daily travel. Portable halterneck design, free hands; The leafless design is very intimate, so you don't have to worry about getting your hair twisted; The gentle natural breeze blows out the coolness of summer, which is both healthy and cool, killing two birds with one stone.

The silicone neck texture is not stuffy and sweaty, and effectively relieves the dampness of the neck. The lightweight 320g weighs less than an apple, so it won't put pressure or burden on the neck when you wear it. It has a long battery life when fully charged, and can be used continuously for 6 hours.

It can be used on the way to and from work, when going out to play, and when going out to run errands, it is refreshing and refreshing all day

Learn these summer cool tips, you can spend the whole summer happily If you are not ready for the summer heat artifact, please arrange this ancient halterneck fan quickly!

Today is August 5th, according to the latest news reports, with the rise in temperature in recent days, more and more people have symptoms of heat stroke, this dog days, there are many fitness enthusiasts choose to run outdoors, but in recent days, there have been many outdoor running residents have physical discomfort and other symptoms of heat stroke, experts remind everyone, dog days running should be leisurely, so dog days running is good or bad?

Many people in the dog days, will be because of the hot weather and has been hiding in the air-conditioned room, although this can be the fastest cooling, but also has hidden dangers, recently there are more and more patients suffering from air-conditioning disease, people who stay in the air-conditioned room for a long time usually do not sweat, so that the speed of their body metabolism will be greatly reduced, so it is easy to get sick,In addition, because of the lack of exercise for a long time, the body's function will also decline, so it is necessary to exercise properly to make the body sweatto increase the rate of metabolism.

In recent days, patients who go to the hospital because of heat stroke in dog days, they all have one thing in common, that is, excessive exercise, some people are still running in the sun, in fact, this is not right, because the temperature is too high, so the body is particularly prone to sweating, if there is too much sweating, there is no time to replenish water in time,It is very likely to be dehydrated, and it can also cause an imbalance in body temperature control, which can lead to heat stroke, and in severe cases, prolonged exposure to the sun, which can also cause heat strokeTherefore, there are pros and cons to dog day running, the key is to master the principle of moderation, moderate running is good for health.

That's all for me, I hope it can help you.

The benefits of running on a big day are very many, but we should also pay attention to the impact of hot weather on the body, so we should choose a temperature that suits us when running, and it is best to choose a cool time to protect ourselves.

I've been holding on! Dinner! After resting for about 1 hour and running for about 35 minutes, I felt very refreshed after sweating. If the temperature is high, the speed can be appropriately reduced. Don't run all day under the air conditioner, eat without appetite, and the joints are uncomfortable!

Dog day running is conducive to the discharge of a large amount of moisture in the body through sweating, but if you don't grasp the proportion well, it is easy to cause heat stroke, dehydration and other phenomena.

I think dog day running, as long as you master the right way and the best timing, of course, it is good, dog day running can promote the body to discharge moisture from the body, can help the body improve the metabolism and circulation environment, can accelerate the metabolism of fat in the body.

The time is about to enter the beginning of August, and the "dog days" are already halfway through. On a hot summer day, the coolest thing is to sleep on the air conditioner, snuggle up on the sofa with a spoon to dig chilled watermelon, and eat lobster and skewers.

However, there is such a "mysterious organization" in this world, no matter how hot or sunny, it has to run around the playground and the road again and again.

They were panting and sweating, but they just wouldn't stop. If you are surrounded by someone who insists on running on dog days, be sure to "stay away from him".

Because this group of people has a level of determination and willpower that you can't imagine.

There are always people who say that it is too cold in winter to run; Summer is too hot to run, and you have an excuse even in the spring and autumn season, which is the best time for running.

Make excuses for every step you run, which means that you don't really like the sport, so don't push yourselfA real runner, no pretentiousness, no excuses, just run right.

After running, you will realize that all excuses are pale in comparison to the joy and relaxation that running brings.

Haruki Murakami once said, ".I don't want to run today, that's why I go for it, this is the way of thinking of long-distance runners。"When running, you will always encounter the feeling of being tired of running, the human body is not a machine, and it is very normal to be tired of running.

Not to mention in the scorching heat of the "dog days", even sitting still suffers, and running is even more painful. But thesePeople who insist on running regardless of the season are more likely to overcome the self who doesn't want to go out for a run.

Obviously you can enjoy yourself in an air-conditioned room, but you just want to go out and run in the heat, such a person is definitely not an ordinary person.

There is a good saying, if you can't even control your own weight, how can you control your life?

People who insist on running on dog days are people with very strong self-control. Everyone knows that blowing air conditioning is more comfortable, but they don't!

They all have clear goals for running and lifeOutsiders often only see them frequently refreshing PB, but they don't know the hardships they have paid during this period.

They know that every step they take now is paving the way for the next step and accumulating energy for the next take-off.

They know that if they want to get something they never had, they have to put in a lot more effort than ordinary people.

Dog day running is a trial, but at the same time, you must always observe your physical condition, adjust your plan in time, and don't be blindly arrogant.

May you enjoy every part of your run in this hot summer.