Summer sports activities: Fun, healthy, and safe!

During the summer, the demand for physical activity and sports training increases, especially among children and teenagers, from community playgrounds and parks to sports centers and talent clubs. However, given the harsh and unpredictable weather conditions we are experiencing today, exercising requires caution to ensure health and safety.

Potential risks

Summer is entering its peak with scorching hot days reaching 38-40 ^° C or sudden rain showers in some areas.

Extreme and unpredictable weather not only disrupts people's daily lives but also poses many health risks, especially to sports and physical activities.

People who participate in running should choose appropriate training times to avoid heatstroke (PHOTO: DUNG PHUONG)

During strenuous exercise, the body generates a large amount of heat, but its ability to dissipate heat through sweat is reduced when the ambient temperature is too high, causing body temperature to easily rise beyond control. Worryingly, children are particularly vulnerable if they participate in outdoor activities in harsh weather conditions for extended periods.

Recently, the City Children's Hospital successfully saved the life of patient Tr.XV (15 years old, residing in Tan Phu ward) after suffering from severe heatstroke with complications including muscle destruction and multiple organ failure.

The medical history revealed that the child played football from 5 PM to 8 PM daily at a local football club. Prior to that, around 9 AM, while playing football with friends at the club in the hot sun, the child suddenly complained of fatigue, fainted, and sweated profusely. The patient was then transferred to another hospital in a state of altered consciousness. After nearly three weeks of treatment, the child's condition gradually improved; they were weaned off the ventilator, regained consciousness, and their liver, kidney, and pancreatic functions returned to normal.

According to many experts, this was a case of severe heatstroke complicated by muscle lysis and multi-organ damage, which was treated intensively, with coordinated efforts from various specialties including resuscitation, gastroenterology, hepatology, nephrology, and endocrinology. The crucial role of early continuous renal replacement therapy was particularly instrumental in saving the child's life.

The incident also serves as a clear warning about the potential dangers of improper exercise in extreme weather conditions.

In fact, recently, hospitals in Ho Chi Minh City have been continuously receiving many cases of hospitalization related to sports training. Dr. Nguyen Huu Tin, a specialist at People's Hospital 115, said that many people participate in sports in hot weather for hours on end without rest or hydration, and sudden changes in body temperature easily lead to health problems such as heatstroke, heat exhaustion, and even stroke.

The symptoms of heatstroke or heat exhaustion depend largely on the duration of direct exposure to sunlight and the degree of body temperature increase. In mild cases, patients usually experience initial symptoms such as fatigue, intense thirst, dizziness, lightheadedness, rapid heart rate and breathing rate, palpitations, and muscle cramps in the legs and arms.

In this case, the victim should be immediately moved to a cool, well-ventilated area. Loosen or remove thick outer clothing. Place damp towels or ice packs on areas such as the armpits, groin, and sides of the neck to help quickly reduce body temperature. If the patient is still conscious, give them small sips of water, especially fluids containing salt and minerals such as Oresol, prepared according to the prescribed dosage...

In severe cases, the victim's life is seriously threatened with symptoms such as severe headache, progressively worsening shortness of breath, persistent nausea or vomiting, seizures, fainting, deep coma, and cardiovascular collapse. At this point, those around should immediately call emergency services (115) or take the patient to the nearest medical facility, continuously applying cool compresses throughout the journey.

According to Dr. Heidi Moawad, a neurologist at Case Western Reserve University in the US, the human body can adapt to hot weather, but if dehydration occurs too quickly without adequate replenishment, organs begin to function inefficiently.

Even a 2% reduction in body water can significantly impact workout performance. If you want to continue exercising outdoors in the summer, listen to your body and don't push yourself beyond your limits; effectiveness comes from endurance, not overexertion.

Exercising in hot weather isn't forbidden, but it needs to be done scientifically . Paying attention to your body's signals, drinking enough water, and adjusting the intensity appropriately are key to maintaining your performance while ensuring safety.

Proactively adapt to train safely.

Not only amateur sports, but professional sports teams also adapt to the harshness of unpredictable weather, sometimes scorching hot, sometimes persistently rainy.

Mr. Trinh Duc Thanh, Head of the Athletics Department of Ho Chi Minh City, shared that the unique characteristic of this sport is that it requires "befriending" nature, and athletes are accustomed to training outdoors. Given the current changing weather conditions, the coaching staff must closely monitor the physical condition of each athlete.

"When the weather is too hot, we reduce the intensity, change the training schedule, and increase rest time. If not properly controlled, the risk of heatstroke is very clear," Mr. Duc Thanh shared.

From a sports science perspective, Dr. Ly Dai Nghia, Director of the Ho Chi Minh City Sports Training and Competition Center, stated that the Center's Sports Science and Medicine Department is urgently developing and disseminating specific guidelines on preventing sports heatstroke to the teams training at the center. Heatstroke is not just a feeling of "being more tired than usual," but a dangerous condition that can directly affect life if treatment is delayed. The most important issue when training in the summer is proper hydration.

According to sports experts, 1-2 hours before exercising, proactively drink about 400-600ml of water to ensure your body has sufficient hydration. During exercise, every 15-20 minutes, take small sips of water.

If exercise lasts longer than 60 minutes or is performed in intense sunlight, it is essential to supplement with electrolyte drinks or specialized sports drinks. After exercise, replenish lost fluids based on weight loss. Avoid drinking excessively cold water or consuming too many energy drinks or caffeinated beverages. Remember not to wait until you feel thirsty to drink, and avoid drinking large amounts of water at once.

"Summer is a time that attracts many people to participate in sports activities and improve their health. However, in the context of increasingly harsh weather conditions, everyone needs to equip themselves with knowledge and scientific exercise habits. Having fun and staying healthy is the goal, but safety must be paramount, so that each training session is not only effective but also full of enjoyment," said Dr. Ly Dai Nghia.

Aiming for a safe and enriching summer for the community, Dr. Ly Dai Nghia shared some practical information: this summer, the center will continue to implement a completely free sports training program for the public.

A special feature of this year's program is that, in addition to technical guidance, the center will arrange a team of experts to provide free measurements of body composition indicators and offer personalized exercise and nutrition advice, helping people understand their limits to minimize unfortunate accidents.

To avoid heatstroke and sunstroke while playing sports on hot days, Dr. Nguyen Minh Tien, Deputy Director of Children's Hospital 1, advises: When exercising outdoors in the sun, spend a few days beforehand exposing your body to the sun to gradually acclimate it to the effects of the heat. Wear light, thin, loose-fitting, short-sleeved, light-colored clothing and a wide-brimmed hat to help reduce heat. For children, ensure they drink plenty of water.

Avoid letting children exercise excessively outdoors in the sun. If children must regularly exercise or study outdoors, limit each session to 20-25 minutes, with a maximum of 45-60 minutes per day. Children should take breaks after a certain period, resting in a shaded area and drinking water. Schools should design playgrounds and sports facilities that are well-ventilated and covered.

NGUYEN ANH - MINH NAM

Source: https://www.sggp.org.vn/tap-the-thao-he-vui-khoe-an-toan-post855243.html