Stay safe during summer exercise

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SUMMER SPORT: Remember to protect your skin.

MANY still want to participate in sport despite the August heat but if you do not adapt to these higher, more extreme temperatures, the heat and sport can lead to muscle cramps, headaches, dizziness or even heat stroke.

When training or doing sports in the sun, try to reduce the duration and intensity. It can take the body between 10 days and six weeks to adapt to high temperatures.

Reschedule activities to avoid the more extreme midday sun and participate in sport early morning or late afternoon.

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It is essential to hydrate before, during and after exercise. It is advisable to drink one or two glasses of water before starting and during training. After the session, it is best to continue to drink water to replace what was lost completely.

Choose clothing carefully as the clothes you wear can either assist or hinder your sporting activity. Proper sportswear is more breathable and will help keep you cool.

It is recommended to eat foods high in water because they contribute to hydration and dishes rich in carbohydrates such as pasta and rice and lean protein like chicken or grilled fish will help with the energy to remain active.

Protect your skin. Many people remember the sun screen whilst lying on the beach or by the pool. The most serious problem that can occur is heat stroke, which is the most common cause of death in athletes and is caused by a failure in the mechanisms of the body that regulate temperature. 

It manifests in a high body temperature, hot and dry skin, increased pulse rate and decreased blood pressure. It may also have symptoms such as headaches, nausea, delirium or loss of control over the legs. 

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