How to organize training scientifically and safely during the dog days of summer? Take a look at these precautions
2024-08-14
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Health topics of "Summer Exercises"
■Li Xian, Liberation Army Daily reporter Sun Xingwei
Jiang Chenhui
As the saying goes: Train hard in the coldest days of winter and the hottest days of summer. For soldiers, the hot summer is a good time to train their physical fitness. Training in the dog days can not only hone soldiers' combat skills to adapt to complex environments, but also sharpen their fighting will to overcome difficulties. However, if soldiers lack scientific training and strong support when training in high temperature and high humidity environments, the risk of heat stroke, heat stroke and other diseases may increase. How to organize training scientifically and safely in the dog days? Liu Jian, a military doctor from a brigade of the Eastern Theater Command Army, combined with support experience, summarized some precautions before, during and after physical training, hoping to help his comrades.
one
[Military Doctor's Diary] In late July, the heat wave rolled, and the daytime temperature reached 38℃. At 5 pm, I came to the training ground to prepare to ensure the training of my comrades. When the team gathered, I found the figure of the soldier Xiao Rao. Xiao Rao came to the medical room for treatment due to a cold and fever the day before yesterday. After evaluation, he was not suitable for training in the next few days. Seeing him appear in the training team, I immediately stepped forward to inquire about the situation. It turned out that after Xiao Rao took the medicine for 2 days, his fever symptoms were relieved, so he applied to resume training. After learning the reason, I immediately stopped Xiao Rao's training and educated him on the knowledge of preventing heat stroke. After persuasion, Xiao Rao realized that training with injuries and illnesses would aggravate injuries and cause new injuries, and promised to participate in training after his body recovered.
[Military doctor's advice] Long-term training in a high temperature environment may cause dehydration and heat stroke. Especially for soldiers who have not recovered from injuries or have poor heat tolerance, they are more likely to suffer from heat stroke when training in a high temperature environment. Therefore, it is recommended that soldiers pay attention to the following 3 points before training to avoid heat stroke and other diseases.
Arrange your training time reasonably. During the dog days, 10:00~16:00 is the time period with the highest temperature and humidity. It is recommended to arrange physical training in the early morning and after 16:00 as much as possible, and try not to conduct long-term and high-intensity training in a high temperature and high humidity environment.
Carefully grasp the status of personnel. Feeling unwell before training, taking certain medications (such as antipyretics, antibiotics, etc.), being overweight or obese, lack of exercise, and having a history of heat-related diseases (heatstroke or heat stroke) are all risk factors that may cause heat stroke. Therefore, the training staff should understand the physical condition of the trainees before training, and pay special attention to new recruits, those returning from vacation, those with severe diarrhea, lack of sleep, and those who are in a state of fatigue for a long time. If officers and soldiers feel unwell before training, military doctors should promptly assess their health status and determine whether they can participate in the training based on the actual situation. Comrades with weak heat adaptability can carry out targeted heat acclimatization training for about 2 weeks to improve their heat tolerance.
Fully improve training support. Before training, ensure that medical personnel and ambulances are on site, and prepare cooling items (such as ice packs, ice caps, and folding buckets), monitoring equipment (such as thermometers and hygrometers, ear thermometers, and blood oximeters), and anti-heat medicines (such as Huoxiang Zhengqi water, Rendan, cooling oil, and oral rehydration salts).
two
[Military Doctor's Diary] Recently, the brigade organized a training camp for the command sergeants. In order to ensure the safety of the trainees, we provide medical support during each training. Halfway through the first day of training, the comrades' clothes were soaked with sweat. During the training breaks, we organized everyone to replenish water and salt.
"Why does the water taste salty today?" Soldier Xiao Wu asked as soon as he took a sip.
"We added rehydration salt powder to the water in proportion." Hearing everyone's questions, I immediately stepped forward to explain, "After strenuous exercise, the body sweats a lot, and while losing water, it also loses salt. If you only replenish water, it is easy to cause electrolyte imbalance and even cramps in the limbs. Therefore, it is necessary to replenish salt appropriately during training. Drinking some light salt water during training will make your body more comfortable and stronger!" After hearing what I said, everyone filled their water bottles with light salt water.
[Military doctor's advice] When soldiers train during the dog days of summer, the high temperature and intense exercise will cause the body temperature to rise rapidly, causing the skin blood vessels to dilate and sweat, which is mainly manifested as flushed face and profuse sweating. At this time, trainers and support personnel should pay attention to the following matters to ensure the effectiveness and safety of physical training.
Pay attention to the training status of trainees. If mild heat stroke occurs and there is no timely cooling and salt supplementation, the condition will worsen, and severe cases may even cause heat stroke. Therefore, during the training, trainers should pay attention to whether the trainees have abnormal manifestations such as unstable gait, deformed movements, nausea and vomiting, flushed or pale face. Once these abnormal manifestations occur, relevant personnel should be reminded to stop training in time, and medical support personnel should be arranged to take necessary medical rescue measures.
Replenish water and salt in time. Electrolyte imbalance is one of the important causes of heat stroke and heat stroke. It is recommended that comrades replenish water and salt once every half an hour during training. Common methods of replenishing water and salt include: "pickle + mineral water", oral rehydration salts, electrolyte drinks, etc.
Do a good job of cooling down during training. Timely cooling down during training can effectively prevent heat stroke. During training breaks, trainees can cool down physically by spraying cold water, wearing ice caps and cold collars, wiping with wet towels, etc. If symptoms of heat stroke occur, carry the patient to a cool place, take off clothes in time, and soak the part below the head with running water at about 15°C to help the patient lower the body surface temperature.
three
[Military Doctor's Diary] After the Great Heat, the temperature continued to rise, and the ubiquitous heat wave was like a fireball rolling over our heads. Although the training ended in the evening, the outdoor temperature was still over 30℃. When I returned to the platoon room, I saw soldier Xiao Chen opening the cold drink in his hand and drinking it, so I immediately stepped forward to stop him.
"Doctor Liu, why can't we drink cold drinks?" Xiao Chen was very confused.
"After training in hot weather, if you drink a lot of cold drinks, it will cause gastrointestinal dysfunction, which is very harmful to your health!" I told Xiao Chen that he can rest for a while after training, and then drink warm water slowly in small sips after his body temperature and heart rate return to normal.
[Military doctor's advice] After the soldiers finish training, their metabolic activity is vigorous, the residual heat in the body has not been completely discharged, and the blood vessels in the skin and stomach are still in an expanded state. If they are exposed to cold water, cold wind or drink cold drinks too quickly after training, the blood vessels in the skin, stomach and other parts will suddenly contract, which will not only affect the normal heat dissipation of the body, but also may lead to a decrease in resistance and increase the risk of illness. It is recommended that comrades do the following after summer training to help the body function recover quickly.
Keep your body clean. When soldiers are undergoing high-intensity training, sweat may soak their clothes and make them stick to the surface of their skin. It is recommended that comrades change sweaty clothes in time after training or wipe their bodies with towels to keep their bodies dry and clean to avoid inducing rheumatism, arthritis and other diseases. In addition, relaxation training should be carried out in time after training to eliminate physical fatigue and reduce the incidence of training injuries.
Avoid strong cold stimulation. After training, soldiers sweat a lot, their blood circulation speeds up, and their capillaries expand. If they are too greedy for coolness at this time, such as taking a cold shower or going directly into an air-conditioned room, it may affect the body's temperature regulation and cause colds, diarrhea, arthritis and other diseases. Some comrades will quench their thirst by drinking cold drinks after training, which will cause a sudden drop in gastrointestinal temperature and a sharp contraction of capillaries, which may cause abdominal pain, nausea, vomiting and other symptoms. It is recommended that comrades do not take a shower or use air conditioning immediately after training. You can first dry your body with a towel, wait until your heart rate and breathing return to normal, and sweating has basically stopped, and then take a shower with warm water. The water temperature should be 35℃~37℃.
Do a good job in logistics support. After the physical training, military doctors or medical staff should be arranged as much as possible to check and evaluate the physical condition of the trainees, so as to promptly discover the hidden dangers of training injuries and give corresponding treatment. Pay attention to the combination of meat and vegetables in diet. Meat dishes are mainly high-protein and low-fat meats such as fish, shrimp, and lean meat; vegetarian dishes are mainly vegetables such as cucumbers, winter melons, and green vegetables that can dispel heat and strengthen the spleen; soups can be selected from mung bean soup, white fungus soup, seaweed egg drop soup, winter melon soup, etc., which can prevent heatstroke and replenish electrolytes.
Source: China Military Network-People's Liberation Army Daily
