Summer Exercise and Heatstroke Prevention Guide – Changes to Exercise Plans and Clothing

**Avoid consuming caffeine, alcohol, and salt tablets.** Caffeine is found in coffee, many soft drinks, and tea.

Caffeine is an alkaloid that can boost your physical condition in some ways, but in the summer, it can also cause more harm to your body.

The reason is that caffeine is a diuretic, which can accelerate the loss of water from body tissues, thereby increasing the risk of fever.

Alcohol and salt tablets can also accelerate water loss: in both cases, your body will expel water from the tissues to dilute the concentration of the two substances and remove them from the body system.

Your body doesn't need alcohol, but it does need salt.

However, obtaining the necessary salt through a normal diet or drinking regular beverages containing electrolytes is more effective.

**Change your workout routine** Instead of running at midday, do it in the early morning or late afternoon, when it's cooler and less hot, thus reducing the risk of illness.

"Even professional athletes should do this," Dr. Nokel said.

"Exercising at midday is nothing to be proud of."

**Doing things with ease** This applies to anyone, regardless of whether they are suited to their environment.

If you don't need to rush to do something like preparing for a road race, then don't be in such a hurry.

"High-intensity exercise means high calories," says Dr. Nokel. "Doing things slowly is an effective way to control body temperature."

**Appropriate Attire** Loose-fitting hats, such as Vietnamese jungle hats or ventilated baseball caps, and anything that allows for airflow and sun protection are good choices for athletes looking to stay cool in the summer.

You should wear loose-fitting clothes that allow for sweat evaporation and air circulation; hats are optional. Moisture-wicking natural fibers and new synthetic fibers, such as Cool Max, are also recommended.

> **Male** **Sex** **File** **Case**

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The human body can withstand extreme external conditions.

In an experiment conducted by the U.S. Air Force in the 1960s, naked men were able to withstand temperatures of 400 degrees Fahrenheit in dry conditions and 500 degrees Fahrenheit when wearing heavy clothing.

In comparison, it only takes 325 degrees Fahrenheit to cook a steak, while the average temperature of a Finnish steam bath is 284 degrees Fahrenheit.

**Pay attention to weather changes.** If it's a hot day and the humidity is above 70%, then no matter how much you sweat, it won't evaporate.

If it doesn't evaporate, your body temperature won't drop.

Dr. Nokel said, "The Midwest is the main area for heatstroke and heat-related illnesses," rather than the extremely hot but dry Southwest that you might imagine.

"The main reason for this is the weather there, that special combination of high heat and high humidity."

You might sweat a lot, but you won't feel cool at all.

Therefore, when encountering extremely hot and humid weather, it's best to avoid it as soon as possible to prevent trouble.

Hemorrhoids

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> ------**Resolving the Unspeakable Secret**

They lurk in the darkness, like rebels from ancient times-anatomical evidence suggests that, from the perspective of the anus, humans are not adapted to walking upright.

After all, dogs and cats don't get hemorrhoids; and if we walked on all fours, we wouldn't get hemorrhoids either.

However, when a person stands upright, blood rushes to the lower part of the body-specifically into the anal veins.

"This is according to Dr. Daniel Norman, associate professor of clinical medicine at Nevada State University School of Medicine in Reno and chief of the gastroenterology department at Barton Memorial Hospital in South Tahoe, California."

One view holds that at this point, the veins, like water-filled balloons, begin to stretch and swell, eventually turning into hemorrhoids.

Another view suggests that the blood-filled "pad" helps control defecation and supports the anal wall during bowel movements.

These mats are held in place by a flexible material.

However, with age, constipation, and long-term pressure on these tissues cause the supporting tissues to lose elasticity, leading to sagging and the development of hemorrhoids.

> **Hidden Inside**

Whether they are swollen veins, sagging pads, or both, everyone has hemorrhoids.

However, because they are wrapped up and hidden inside the anus, we cannot detect them, says Dr. Juan Nogulas, a colorectal specialist at Cleveland Clinic in Fort Lauderdale, Florida.

However, there are two things that should draw our attention to them: hemorrhoids can bleed or protrude outwards.

Bleeding hemorrhoids are rarely severe and usually stop bleeding on their own.

However, in some cases, other causes can also lead to anal bleeding, such as cancer.

Even if you can figure out a way to see it with a mirror, you can't diagnose this situation yourself.

Dr. Nogulas said that it is essential to get checked out at this point.

Hemorrhoids that are exposed outside the anus may also bleed.

In most cases, they are milder.

However, a blood clot can form within this type of hemorrhoid-doctors call it thrombosis-and the pain can be excruciating.

"I can tell which people have thrombosed hemorrhoids from the people walking down my office hallway," Dr. Nogulas said. "They have a distinctive, slow gait."

**Prevention** Measures

Over time, even the most painful hemorrhoids will disappear on their own.

However, there are many ways you can prevent hemorrhoids from developing.

Here are the experts' suggestions.

**Eat more fiber-rich foods** Dr. Norman says that straining during bowel movements puts enormous pressure on the anal veins, making it the most common cause of hemorrhoids.

But this is also the easiest to prevent.

Eating more fruits, vegetables, whole grains, and other high-fiber foods every day will make bowel movements smoother.

Experts say that less effort means less pain.

**Use water for lubrication** Just as a car engine will become stiff and stop if it doesn't get oil, your anus will also become blocked if it doesn't get lubricated with water.

Experts say that drinking at least eight 8-ounce cups of water a day can help reduce friction between stool and the anus.

**Don't be stubborn.** As men, we certainly don't like to hear others say "no" to us.

To achieve impressive results, we might spend an entire day at the shooting range, or meticulously tighten every single screw inside a car's hood until the engine is running again.

We do the same with our intestines: if they can't defecate normally, we'll sit there until we can.

The result was certainly unsatisfactory, as it only created new hemorrhoids.

If you've been squatting for a while and still can't defecate, get up and rest until you feel ready to defecate.

**Be careful when doing pull-ups** When doing pull-ups in the gym, do you take a deep breath as you pull yourself up? The gurgling sound you make will leave a deep impression on those present, but it will also create enormous pressure in your body.

Dr. Nogulas said, "Many of the people I've met with who have thrombosed hemorrhoids said they did strenuous pull-ups that day."

He said that if you can't breathe normally, it means you're lifting too much weight.