The heat wave is folded!

Recently, many places in the world are rolling in heat waves, of course, including the United States! Some places can even fried eggs directly on the road!

Due to the greenhouse effect, the global temperature rises. Experts began to pay attention to the impact of long -term high temperature on people's health. Indian female scientist Dr. Vidhya Venugopal is a leading figure in this research field. She encountered a worker who worked 8 to 12 hours a day during the early research on steelmaking workers and had been working near the furnace for 20 years. When she asked him about age, he was less than 40 years old. But the worker looked at least 55 years old, because his hair was half white and his face wrinkled. Dr. Venugopal instinctively realized that "the heat will make people aging!" She then started a series of research on people who had long -term exposure to high temperatures at high temperatures, confirming the harm of high temperature to people's health. For example, steelmaking workers are much higher than kidney stones.

Although the Chinese folk has the saying that "winter training is three nine, summer training and three volts", when the weather suddenly gets hot and humidity increases, it is equivalent to "water on the fire" when outdoor sports, and the safety issue should attract everyone's attention.

Instructions for exercise at high temperature

Awely Nature

First of all, we must be in nature. When the outdoor temperature exceeds 27 degrees Celsius and the humidity exceeds 85%, outdoor sports should be avoided. If you exercise, it should also be arranged before 10 am, 6pm. At 3 o'clock in the afternoon a day!

Exercise heat production and excretion

The second is to understand the principles of science and safety exercise in summer. Like car driving requires gasoline, exercise, more accurately speaking of muscle contraction, also requires energy. Due to the characteristics and time of exercise, during exercise, human metabolism can increase by 5-15 times compared to quiet, and 70-100%of the metabolism is expressed in heat production. Like the car engine to be cooled constantly, in order to maintain the constant temperature of the internal organs, excess heat must be discharged from the body. The excess heat in the human body is mainly discharged from the body through two channels. The first is blood flow, that is, the tropical to the surface of the skin is emitted through blood circulation. The second way is to sweat.

The temperature regulation mechanism in the human body is constantly regulating to guarantee that the temperature in the body of the person is between 36-38 degrees.

Three major factors for body temperature regulation: aerobic capacity is the first

Studies have shown that the temperature in the body increases once and the heartbeat is accelerated by about 10 times per minute. This is one of the important factors why aerobic (that is, cardiopulmonary) ability. A study by Cordes and Sharkey (1995) shows that in an environment with a temperature of 32.2 ° C and 50 % humidity, it is 2 hours on the treadmill, and a person with strong aerobic capacity (68 ml/kg/minute) The heart rate after the end of the exercise is 118 times per minute, while the heart rate of people with low aerobic capacity (maximum oxygen inhalation is 45 ml/kg/minute) is as high as 164 times per minute. The maximum oxygen absorption is negative (related coefficient =-. 91), that is, the stronger the aerobic capacity, the lower the heart rate during high temperature.

In order to cooperate with the first TV broadcast, at the 1970 World Cup at 2680 meters above sea level, many games including the opening ceremony were arranged at 12 noon, and the high temperature at 37 degrees at noon in June made players suffer. The Brazilian football team is prepared. Dr. Kennis Curober, the world's "Father of Aerobic Movement", prepares for the Brazilian team to prepare for the hot and high temperature weather conditions. After completing the required heat adaptation, the Brazilian team finally laid full physical preparation for the World Cup championship.

The second factor is whether the body is short of water

Under less hot weather conditions, low -medium -intensity exercise can sweat up to 1 liter in one hour; if it is high temperature weather, sweat can reach 3 liters per hour; in this outdoor environment The amount can be as high as 8-12 liters. If the water is not replenished in time, every time the body is lost 1 liter of water, the temperature in the body will increase by more than 0.5 degrees, and the heartbeat per minute will be accelerated by about 8 times. Soon, the total output volume of the heart blood decreased, and the efficiency of the heart also decreased (small common sense: the total output of the heart blood, also called the heart output volume, which represents a person's heart function. The output volume, that is, the blood that can fight each time, and the number of heartbeats per minute. Generally, the larger the output volume of each fight, the faster the heartbeat, and the more the heart output. 100 times in minutes, 200 times per minute), the heart output will become smaller).

The third factor is the state of human heat adaptation

Human is very plastic. It can survive in a very hot environment through training, but it takes time! Generally, in a hot environment, at least one hour of medium -intensity training is conducted every day in the hot environment, and after 2 weeks, talents begin to adapt. The performance after adaptation includes sweating and sweating.

Can sweat refers to sweating and fast, and the sweat glands are not easy to fatigue, so the heat excretion capacity is strengthened; good sweat refers to the reduction of salt in the sweat, so it is conducive to the preservation of the human body and prevent dehydration. However, the performance of these adaptive functions must be ensured enough water intake.

Another manifestation of heat adaptation is the decline in heart rate. The result brought by the increase in the heart rate, more heat is brought to the skin surface to disperse, and the heart burden decreases, so people are not easy to fatigue. Studies have found that the heat adaptation is slow and walking fast. Once the heat environment is left, human heat adaptability will be lost at a 2x rate of obtaining it, and it is basically lost after two weeks. Through systematic scientific training, people can exercise freely in a very hot environment.

"Fever" disease

If a person who does not often exercise (its aerobic capacity is low) has stayed in a hot environment for a longer time, and without hydration, he (she) can easily suffer from the following "fever" disease:

Heat Cramps: muscle spasm and touched.

Heat Syncope: People feel that the head is light, the response is slow, and the exercise is fainted at the end.

Heat Exhaustion: The body temperature is as high as 40 degrees Celsius. I feel nausea, vomiting, headache, weakness, and cold. If it is not treated in time, it will cause heat stroke.

Heatstroke: The body temperature exceeds 40 degrees Celsius. Although the skin skin is still hot at this time, the body has stopped sweating. Treatment is likely to cause death.

On July 22nd, 2016, a 12 -year -old boy in Phoenix, USA, heatstroke when climbing the mountain. Although he was immediately sent to the hospital for emergency treatment by helicopter, he still lost his life.

China ’s college students and high school students every year also have reports that they die due to heat stroke during military training. This is also caused by insufficient understanding of the laws of outdoor activities in hot weather.

Friends who raise pets should pay attention: animals will also heat up of heatstroke! For example, in addition to a bit of sweat glands on the feet, the dog mainly relies on the heat to disperse the heat from the throat, mouth and tongue.

How to effectively prevent fever?

1. Frequent exercise. Exercise is originally a process of adapting to heat, and the stronger the aerobic capacity, the stronger the heat resistance.

2. If you go out to exercise, you should put the exercise time before 10 am, or after 6 pm to avoid high temperature.

3. When the outdoor temperature exceeds 27 degrees Celsius and the humidity exceeds 85%, outdoor sports should be avoided. This is because high temperature+high humidity is the most dangerous weather! Studies have found that during the "sauna" weather, the rate of sweating and heat is much lower than the rate of influence on people's heat on people. In this weather, even if the strength is very low, the temperature of the internal organs will rise rapidly, which can easily lead to the occurrence of fever.

High temperature (℃)+high humidity (%) is the most dangerous weather!

4. If you must exercise outdoors or active for more than 30 minutes, then pay attention to sufficient hydration! Let me provide you with a time to drink water and the amount that should be supplemented:

· Drink 250-360 ml of water for 20-30 minutes before going out.

· In a hot environment, 200-300 ml of hydration every 30 minutes;

· After returning to the room, drink 200-300 ml of water.

5. But don't replenish it blindly, especially don't drink too much water at a time. Because it will dilute the electrolyte balance of the body's body fluid, which will reduce the proportion of sodium plasma. When the sodium plasma is lower than 135mmol/L, it can cause hyponatremia. People will feel fatigue, dizziness, and headache.

6. Exercise in the hot weather is not more than 1 hour, and the light can be supplemented. For more than 1 hour, a little exercise drink (including salt and potassium required for salt and human body) should be added. In this case, 500-700 ml of sports drinks can be supplemented in one hour. If there is no sports drink, it can also be made in salt water.

7. Avoid drinking caffeine, protein or alcoholic beverages.

8. The clothes you wear should be light, light, and breathable.

9. It is called a weighing before and after exercise. If the weight lies is between 1-2%, it means that you are a bit mild dehydration; more than 2%are dehydrated and you need to replenish immediately.

10. Can't use whether to thirst to determine whether to replenish water. When you start thirsty, it is often a bit dehydrated. You can pay attention to your urine color. If the color is darker, it proves that you are already a bit dehydrated.

Hot disease emergency ABC

Once you find the heat failure or heat stroke, you must immediately take self -rescue methods or first aid for cooling and hydration:

1. Dial 120 immediately for help (911 abroad);

2. Immediately transfer the heat stroke to the cool place;

3. If there is a coat and take it off immediately, measure the mild heart rate;

4. If possible, put the heat stroke in the cold water bathtub immediately, and constantly rinse with cold water;

As early as 1943, the British army had begun to use showering to rescue soldiers in Iraqi.

5. If you are outdoors, you can also use the water pipe to pour flowers to pour;

6. You can use electric fans and cold water to nap;

7. Put the ice pack on the neck, armpit and groin of the heat stroke, because the blood vessels in these places are close to the surface of the skin, and it is easy to bring the lower blood back to the patient's internal organs;

Of course, if you have extra ice packs, you can also put it in other parts of your body, and you can benefit more.

My observation: There is no preparation for ice and ice packs and the lack of ice knowledge. It is one of the biggest gaps between China to prevent injuries and foreign countries in physical education and training.8. Let the heat stroke drink ice water;

9. If the heat stroke loses his life signs, you need to perform cardiopulmonary resuscitation immediately.

With the above knowledge and simple and easy methods of preventing fever, and bringing enough water, everyone can continue to continue your love for outdoor sports and avoid unnecessary fever accidents.

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