It is during the summer time people irrespective of their age get out of their homes and involve in sporting activities. During the summer time many people especially children and elderly ones get affected with the heatstroke and similar kinds of ailment as a side effect sun's rays. The document discusses tips on how to get rid of the intense negative effects of sun rays for individuals as well as for people involved in various kinds of sporting activities.

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Sports during Summer
What you should know?
The sun attracts not only children to come outside but also adults. Sports and
other activities in the warm weather outdoors make it more fun with jogging ,
cycling, walking and of course rowing . Outdoor sports is nice if adequate care
is taken
Proper clothing and sunscreen are important
The exercise in the fresh air is fun and the UV radiation from the sun is important
to stimulate the formation of Vitamin D in the body. Gradually, the bones will be
strengthened. Ten minutes of sunlight on hands and face are sufficient for the
formation of vitamin D. During outdoor sports, the skin is exposed to the

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radiation for a much longer time and who do not know that too much sun
exposure for your skin is dangerous.
Then how to get engaged in outdoor sports? When it comes to outdoor
sporting it is better to avoid the midday, because at this time the UV radiation is
particularly intense. Furthermore, the sport dress should be appropriately
selected and these include a dense weave T-shirt with long sleeves and a
sweat pants with long legs. It is also important, the recreational sports to wear a
cap which offers preamble air flow.
Unprotected areas of skin should be supplied with a sunscreen that has an
optimum sun protection factor. Especially when cycling, for example, both the
thigh and the neck gets exposed intensively to the sunlight and here the cream
has to applied. Also important is the regular reapplying of sunscreen, because
sweat rubs the cream away from the skin during outdoor activities or sporting.

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Water - Beware risk of sunburn
When during water sporting you should take caution, because by the sun's
reflection on the water surface the danger of sunburn is very high. When sailing,
surfing, rowing or swimming should therefore keep a waterproof sunscreen that
has a high protection factor and don’t forget to apply sunscreen creams.
Brief showers and a lot of drinking
It is important, when in the summer for outdoor sports you should make sure that
you should not get dehydrated. Especially after exercise, the skin needs
sufficient liquid, because the sweating makes more fluid to be lost from the
body and it has to be fed back, because the skin needs sufficient moisture from
inside.
Brief showers are more useful than extensive baths. When showering a
moisturizing shower gel can be used. Also applying lotion will be beneficial after
the shower, so that the skin feel comfortable after the summer outdoor sports.

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The body with energy
From the energy expended in the summer for sports, only 25 percent goes for
the movement. The remaining energy is used to heat, which then ultimately rise
the body temperature makes the body to sweat.
The main power supply during summer sports is the water. In active sports and
high outside temperatures can be amounted to 4 liters in 1 hours.
The right time to drink is also important because if you are feeling thirsty, then
the body is already suffering under the dehydration. If the blood volume in the
body less and increase the proportions of the solutes in the blood, then report
the senses "thirst" to the brain without this fluid requirement. The brain suffers
most rapidly from lack of water so it is better to drink before thirst which is
important to leave no dehydration.
Drink at least 250ml of water before outdoor sporting or before some exercise
will keep your body hydrated.
Dehydration leads to lower power
Even if the dehydration doesn’t cause the body with no damage to some time,
a shortage of 2% liquid in the body leads to a lower performance of the brain
and the body. Both the oxygen and nutrient supply to the muscle is reduced
and the thereby reducing the performance rate.
What drinks during sports in summer?
Mineral water is the ideal liquid for summer
sports. Even some juices which are having low
calorie can quench thirst well, but the juice
should be a mix of 1/3 juice and 2/3 water.
Isotonic drinks are only useful if aerobic
exercise is being performed for over a period of
more than 3. For recreational athletes, the
drinks are too high in calories and the training
effect, which is often in a reduction of the fat
content in the body, can be removed by high-calorie, isotonic sports drinks.

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If an orange juice is chosen as a thirst quencher, the recreational athletes’
liquid already takes in 200 ml back to 95 kcal. Even apple juice, multivitamin
nectar or other fruit juice beverages are in this energy range and with
lemonade and calories in this size are taken. If the fruit drinks stretched as juice
with water in said mixture, reduces the calorie content to a third and then the
drink can be healthier and lower in calories whatsoever.
Ozone - Can I still play sports?
Ozone even in low concentrations can extremely cause irritating effect on the
mucous membranes. Both respiratory tract and the eyes are irritated by the
ozone especially those suffering from respiratory diseases, may forget the
inhaler during summer outdoor sports under any circumstances, because the
ozone pollution leads to Bronchitis and cough.
At rest, the person breathes in a minute about five liters of air, but during
sporting exertion, this amount can increase tenfold and therefore is in high
ozone levels of outdoor sports taboo.
When the heat leads to exhaustion
When the outside temperature rises strongly, then the heat absorbed by the
body no longer be delivered in sufficient quantity to the outside. Additionally
physical activities operated outdoors will lead to water loss, overheating and a
strong loss of electrolytes. Now we have to supply sufficient minerals and water
to avoid heat exhaustion.
Apple juice is the ideal drink to supply minerals and water alike. A Heat
exhaustion shows the symptoms of cold sweat, pale face and the general
feeling of weakness, which comes over the person concerned. A fast and
weak pulse is a further indication of the heat exhaustion and by now it ends up
in circulatory failure; if no immediate medical attention is not provided. If an
athlete suffers heat exhaustion then he has to be brought to the shade and
give him with lot of mineral water or apple juice. In addition, tight clothing must
be opened.

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The heatstroke
Again, it is again the overheating, which then causes an accumulation of heat
throughout the body. Especially when the weather is warm and humid and
high humidity can be observed, increasing the risk of heat stroke.
A crimson head and hot, dry skin and an unconscious expression are typical
signs of the heat stroke. During heat stroke the person should lie flat in the
shade with feet slightly raised and the patient has to be provided with
immediate medical assistance. If the weather is particularly hot, bring in the
person to an air conditioned room.
As always said, the lunchtime sports activity is not suitable for anyone, because
at this time even the healthiest body would be overwhelmed.