7 things to keep in mind when running in the summer heat

　　The high temperature in summer is a challenge for everyone who loves running, so you need to pay attention to your running habits. Although you cannot control the gradually rising temperature, humidity, and heat index, the editor below will tell you about the precautions for summer running so that you can complete your daily running training more comfortably.

　　Precautions for running in hot weather

　　1. Choose to run in the early morning or evening

　　The best time to run in summer is in the early morning or evening to avoid the scorching sun. When running at night, try not to run on concrete floors where residual heat is still high. Even if you run during the day, you should choose a place with shade. The running time should be based on your own ability and allow your body to slowly adapt. If you are participating in a running event, give your body adequate rest and remember not to lack sleep.

　　2. Replenishing water is the top priority

　　Hydration isn’t just about replenishing water, it’s also about replenishing electrolytes, whether you get them from sports drinks or other supplements. Therefore, if you are running long distances, you should not only prepare mineral water. In addition, runners should not think of drinking water until they feel thirsty. They should replenish water after exercising for a period of time. When you feel thirsty, you may be slightly dehydrated. Of course, everyone has individual differences, and completing the course safely is the most important thing.

　　3. It is not advisable to run on an empty stomach in the morning

　　Many people do it in the morning exercise It is very unscientific to run on an empty stomach. It is not recommended to run in the morning because the oxygen content in the air in the morning is relatively low. Running on an empty stomach is even more undesirable, because running on an empty stomach will increase the burden on the heart and liver, causing arrhythmias and other symptoms. In severe cases, it may lead to sudden death. Therefore, do not go running in the morning. You should eat something half an hour or an hour before running, or drink some warm water. Just a little bit is enough, and you don't feel bloated.

　　4. Don’t mess around after running

　　You must eat something or drink some warm water before running for half an hour or an hour. Do not run on an empty stomach, as this may lead to sudden death!

　　In addition, you must not eat two hours or at least one hour after running, because eating will greatly reduce the effect of your exercise. Even if you are very hungry, hold on and don't eat. If you are very thirsty, do not drink water or tea. You can drink some sports drinks or light salt water, because the body sweats a lot after exercise and the salt in the body is evaporated. Adding a little salt water is very beneficial to the body. healthy。

　　5. Be careful to avoid heat cramps

　　Heat cramps are muscle cramps that people experience during or after exercise. Due to a lack of fluids and electrolytes, lactic acid accumulates in the muscles causing cramps. The calves or quadriceps are the most common areas to experience cramps, but abdominal cramps are also common. To avoid heat cramps, runners should drink plenty of water or sports drinks before, after, and during training. People who stay hydrated and are able to adapt to the heat are less likely to experience heat cramps. If you have heat cramps, you should stop running, rehydrate and massage the cramped area. When the muscles no longer spasm, you can continue running, but at a slower pace.

　　6. Loose, light-colored clothes

　　Choosing the best loose-fitting, light-colored clothing will protect you from the sun's harmful rays and keep your body cool. You can change your training attire according to the regional climate. Can block strong sunlight, sunglasses can protect your Eye , waterproof and sweat-proof sunscreen can avoid skin Got sunburned. The key to keeping your body cool is to find clothing that works for you.

　　7. Keep your head cool

　　Research shows that if you fold a handkerchief into a diamond shape, place a row of ice cubes on one side, then roll up the handkerchief and tie it around your neck. This is the best way to help runners cool down.