How to break through a long period of high temperature

The intense heat brings new challenges to long distance competitions. Runners not only have to complete a long distance but also have to deal with additional tests of the environment. What strategies are there for dealing with high temperatures?

Pre-game training

Perform simulation training close to the game environment. If you're playing in the heat, then train in the heat.

Constantly adapting, let the body gradually feel comfortable in an otherwise uncomfortable environment.

Let the body get used to supplies in hot weather. In a hot environment, practice drinking plenty of water and eating.

Wear layers of clothing to train at the hottest times of the day. When you take off all your clothes, you feel relaxed.

Match day strategy

If the weather is extremely hot, you can temporarily adjust the game plan. If you run too fast on hot days, the body needs to consume more energy to exercise and cool at the same time. If you slow down at this time, the body will be easier to heat. It is recommended that you wait until the temperature drops before you increase the speed.

During hot competitions, more water is consumed per hour than usual. Only in this way can the electrolyte balance be maintained. The urine is also used to roughly monitor whether the body is dehydrated and whether the kidney function is normal.

Wear extra loose white clothing and soak your clothes often when it's hot and hot. Cooling masks can also be used, or ice cubes can be placed in the hat.

Heat/heat stroke/heat stroke

In most long-distance races held on hot days, there will always be runners with enthusiasm or mild heat stroke, but these symptoms will not cause any long-term health damage. On the other hand, severe heat stroke or heat stroke can cause long-term health damage or even life-threatening. Below are brief introductions to the three diseases caused by the heat.

Enthusiasm is due to sweating and twitching of limbs and abdominal muscles caused by excessive sweating during hot weather. Timely replenishment of sufficient amount of water, replenish the lost electrolytes, reduce the intensity of activity and core body temperature, can allow gradual recovery of cramps. Enthusiasm may be a symptom of heat stroke.

There are many symptoms of heat stroke. Including a lot of sweating, pale complexion, muscle twitching, fatigue, dizziness, headache, nausea, vomiting and even coma. Heart rate rise, hypotension, shortness of breath, etc. may also be the sign of heat stroke. Drinking cool drinks, taking a break and cooling your body with cold water can all reduce the symptoms of heat stroke. If the symptoms are severe and last longer than one hour, you must ask the doctor for help.

Heat stroke is a condition in which the body cannot control body temperature, and it is also the most serious heat illness. It will lead to permanent health damage or even death. After the heat stroke, when the body stops sweating, the body temperature rises rapidly, even rising to 40.5 degrees Celsius in 10-15 minutes. Symptoms include high body temperature, skin redness and burning without sweat, rapid pulse, severe head pain, dizziness, confusion, and even coma. Once the symptoms of heat stroke occur, you must contact first aid immediately, then bring the patient to cool place as soon as possible to cool, put the body in cold water. If there is no pool around, cover the body with a damp cloth and a light sheet of water to cool it.

Confronting long distance games calmly, even if it is hot, it cannot stop us.