2024-08-23 08:15:31
Running is a healthy activity whose activity in the summer may cause some risks. To avoid any negative effects, experts offer several recommendations, such as listening to yourself, working in the cold hours of the day or wearing mouth protection.
A group of people who practice “running”. EFE / Stinger
Many runners take advantage of the good weather in summer to go running outside. However, poor execution combined with high temperatures can make it a risky operation.
Hydration and proper nutrition
“One of the most important aspects is hydration. It is best to drink at least half a liter of water two hours before exercise and continue drinking every 20 minutes throughout the race. Furthermore, consuming isotonic drinks helps to replace electrolytes lost through drugs,” explains Víctor Moreno, personal trainer at Sanitas.
Another thing to consider is food. Alba Solo, nutritionist at Sanitas, recommends opting for it light, carbohydrate-rich foods, avoid heavy and fatty foods before starting to run.
In this way, food is provided power is needed for training and avoid food confusion.
Impact on oral health
Although it is often overlooked, exercise can also affect oral health.
“Constantly breathing through the mouth throughout the race can cause dry mouth, thus increasing the risk of cavities and periodontal diseases. Therefore, it is advisable to use specific rinses that treat the oral mucosa and make an appointment with the dentist, either in person or through video consultation, to find and treat any problem in time,” Lorena Trinidad Bueno, dentist at the Department of Innovation and Clinical Excellence of Sanitas Dental.
Tips for running in the summer
Sanitas experts have prepared a list with many tips for practicing safety this time of year.
- Run in the coldest hours of the day
To avoid extreme heat it is important to leave early in the morning or at sunset. During these times, temperatures drop and there is less solar radiation, which reduces the risk of heat stroke and sunburn.
It is a good choice to choose methods that provide partial shade to avoid direct exposure to sunlight.
With the aim of reducing the risk of irritation and overheatingIt is advisable to equip yourself with light and breathable technical clothes cause sweat and helps keep the body cool and dry.
- Wear sunscreen
Exposure to the sun, especially at high temperatures, can cause burns.
“It is important to use a sunscreen with a high protection factor (SPF 30 or higher) on all exposed areas of the skin and to reapply if necessary, even if you overeat ,” said Dr. Cristina Villegas, head of the Department of Dermatology of the University Hospital Sanitas Behavior
Eat high protein snacks such as Greek yogurt, fruit or cereal bars Contributes to muscle repair and growth.
Viruses also preserve the sensations of satiety and stable blood sugar levelswhich brings action and the later recovery.
- Add foods rich in electrolytes
Him sodiumhim potassium or those magnesium is important for water balance and muscle function.
Lose banana, orange, money or those coconut water They help to replace these minerals lost through sweat, avoiding stress and ensuring proper hydration.
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