1. sunscreen

Summer coastline crossing or mountaineering, the sun is quite strong, must pay attention to sunscreen. Generally speaking, the team set out in the morning, arrived at the departure point is almost noon, the team advance time is not long, it is already at noon. At this time the temperature is high, the sun is like fire, the ultraviolet ray in the sun is especially strong, the skin is exposed to the hot sun for a long time, will cause 1~2 degrees of burns, and will occur heatstroke phenomenon. Ultraviolet rays can also penetrate the skin, bones, radiation to the meninges, retina, will cause brain and eyeball damage.

Countermeasures: avoid fire zones on coastlines and ridges in high temperature weather. Take part in general activities must wear sun cap, sunglasses, sunscreen, towel, wear long-sleeved coat, and take Ten Drops Water, Ren Dan, Huoxiang  Zhengqi Pills, Cool Oil and other anti-heat medicine.

2. drinking water

Summer outdoor exercise sweats much, must replenish water in time, but if drink water in wrong way, can cause bad consequence. Many models in beverage advertising , in sports or rest, often pick up a bottle of drink and drink it all, look quench thirsty very much, in fact from the view of exercise physiology, is very harmful. Drinking plenty of water during and after exercise increases the burden on the circulatory and digestive systems, especially the heart, caused more fatigue. A large amount of drinking water will only result in more sweating, further loss of salt, and causing spasms, cramps.

Countermeasures: Drinking a small amount by more times, only a few mouthfuls of water each time, more frequently the times to drink water, do not rely on the feeling of thirst as the basis for water supplement, to replenish water as well when not thirsty, to replenish water balanced. Don't drink a lot of water at one time, but not control the water supply. If a large amount of the water loss can not be replenished, serious one will cause renal failure.

In general, Summer activity around Nanning (5-8 hours), Need at least 2-3 litres of drinking water, Even 6 liters of water is needed under high temperatures. Recommended carrying : over 4 bottles 600 ml of bottled water, over 1 bottle 550ml sports drink (Grape or Good Music) , Hot pickled mustard tuber 50 grams. You can also make sports drink, Formula: some green tea or black tea (2 tea bags ), several Fruit beverages such as fruit flavored powder, some glucose, a little salt (optional, The physiological salt of medical treatment is better).

3. fever (heat exhaustion, heat stroke)

Take part in outdoor sports in summer, because of the high temperature and the large amount of exercise, the heat accumulation in the body is more than the emission, if do not pay attention to prevent, it is easy to develop fever, the mild fever is heat exhaustion, the serious one is heat stroke (that is, heatstroke). Sports in high temperature weather, in order to reduce body temperature, the skin's blood vessels will expand, and will cause water loss due to a large amount of sweat, circulation to the brain and other important parts of the blood will be reduced to an abnormal degree. As a result, the following symptoms occur: rapid pulse, wet and cold skin, dizziness, weakness, nausea, this is heat exhaustion. If not handle the cooling in time, the temperature in the body is further accumulated and the temperature of the key organs of the body is raised to a dangerous level, there are emergency symptoms: rapid pulse, weakness, headache, mental state change (blurred consciousness or inability to cooperate, slowly fall into a coma), hot skin and redness, indicating that heatstroke has occurred, if not handled in time, it will be life-threatening.

Countermeasures: because of the activities to prevent sun and prevent body from pulling by thatched, thorns , need to wear hats, long coat, long trousers, but this with the problem of heat radiation. In order to help the body send temperature out, when walking in the sun, you can soak the hat with water; when walking in a place where the sun is not shining, remove the hat; when you rest, try to put down your backpack and unbutton your coat neckline; The better place to rest is where the sun is not shining and ventilated.　　　

On the way to march should pay attention to rhythm, one walk should not exceed an hour, under the condition of high temperature have rest every 30 minutes or so, according to the specific situation to rest 5 to 15 minutes, avoid pulse too fast, body temperature too high and a large amount of sweating cause heatstroke. In addition, along the way must pay attention to replenish water, salt and electrolytes, take with anti-heat drugs.

If the muscle cramps, find a place to rest immediately, massage in the cramps position, slowly stretch the muscles of the cramps, more important thing is to replenish water and electrolytes in time.

When there is heat exhaustion, must have a rest immediately, better is to find a cool place, raise the patient's feet , head slightly lower, replenish water and electrolytes as well as fluid things immediately, take Ten Drops Water, Ren Dan, Huoxiang Zhengqi Pills and other anti-heat drugs.

When hot stroke (heatstroke) occurs, it must be dealt with immediately. The patient may be unable to cooperate because of the vague consciousness, must move the patient to the cool place, use the steam cooling method, sprinkle the water evenly on the patient's body, the head, and unceasingly blows the wind ,(better has the ice, wraps with the towel to put on the head, the body to cool down). When the body temperature returns to normal, there is no need to cool down any more. However, continue to observe the patient's temperature and physical condition, because the body temperature may rise again and need to cool down again. If the patient's vomiting reflex ability and swallowing ability have no problem, can give the patient to drink cold fluid object, replenish water and electrolyte and fluid thing, take Ten Drops Water, Ren Dan, Huoxiang Zhengqi Pills and other anti-heat medicine.　

General speaking, most patients with heat exhaustion, after treatment to recover to normal, can basically continue to complete follow-up activities. Severe heatstroke patients, unless recovered well, it is recommended to find someone to accompany the patient out of the activity.

4. hot cold

Sports in high temperature summer, body internal product heat quickly, skin capillary dilatation, in order to facilitate the body heat radiation. If you encounter super cooled stimulation, you will suddenly close the pores that have been opened on the body surface, resulting in organ dysfunction in the body, abnormal body temperature regulation in the brain, cause illness, usually occur "hot colds", that is, summer colds. It can even lead to more serious diseases.

Countermeasures:  while sweat dripping on the way to summer march, if there are spring water, streams, ponds and so on, or through the sea, must not be greedy for cool down and jump down to take a cool bath immediately. Even at the end of the event, after arriving at the destination, wait until the body temperature drops before taking a cool bath. After the event, if everyone returns the vehicle is an air conditioning car or in the air conditioning room, must not turn on the air condition to blow the body directly, it’s better to open the window and door to cool with the natural wind, wait for the body temperature to be normal and then turn on the air condition.

5. cold drinks

To take part in outdoor event in summer, if there are chilled drinks, is a very enjoyable thing, but in or after the event, can not eat a large number of cold drinks immediately. Cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, so that the physiological function of the stomach is damaged, light one cause indigestion, diarrhea and so on, serious one lead to acute gastritis.

Countermeasures: a small amount of cold drink is beneficial to cool down, but not excessive, should be treated according to specific circumstances. With the frozen drinks etc.,which take with you before departure, drinking a small amount by more times. After the event, wait until the body temperature drops sharply and then drinking frozen drinks or beer.

6. clothes

After sweating in outdoor exercise in Summer, clothes soaked quickly, after arrived at the destination, many people often let the clothes wet, trying to rely on their own temperature to dry the clothes . This is extremely harmful,if things goes on like this, can lead to diseases such as rheumatism or arthritis.

Countermeasures: before take part in the event, bring a set of dry clothes to replace (especially a coat) and a coat in the backpack, and change the wet clothes immediately after arriving at the destination. During the rest of the activity, in the case of strong wind, if the rest time is longer, put on a coat in time, otherwise the wind will take away a large number of body heat, body heat and cold alternate, it is easy to cause disease.

In order to volatilize sweat and send heat out well, it’s better to buy fast dry clothes with chemical fiber composition for the outdoor event coat, the better is fast dry and anti-ultraviolet as well, the better can remove the legs of trousers.