The picture shows the 2021 Taipei Marathon after the gun was fired and the runners rushed out.

(file photo)

[Reporter Dong Guanyi/Taipei Report] The Central Meteorological Administration pointed out today that from the daytime to the early morning of next Monday, affected by the cold current, the weather in various places is very cold, and low temperatures below 10 degrees are likely to occur.

The 2022 Taipei Marathon will start at 6:30 tomorrow morning, with an estimated 28,000 participants.

Liu Zhongping, a cardiologist at Yuping Clinic, said that in addition to keeping warm in winter, you also need to replenish water. Don’t think that you can drink less because you sweat less. You should urinate 4-6 hours after exercising. Observe the color of your urine to know the status of water replenishment. If it is dark brown or reddish brown, then it is wrong.”

In addition, remember to warm up before exercising. If you feel unwell during the competition, you must be alert, so as not to go out happily but not return home safely.

Liu Zhongping pointed out that everyone knows to keep warm in winter, but it is easy to ignore the amount of drinking water.

Usually in cold weather, you don’t sweat much. Although you can do some sports, the amount of sweat is less than in summer. If you forget or don’t want to drink water, you may not get enough water, which will lead to some diseases. If you run for a long time such as a marathon, you may be prone to cramps and cramps. with rhabdomyolysis.

Please read on...

He explained that cramps are related to temperature regulation, water and electrolyte imbalance, so it is very important to warm up and drink water before, during and after exercise. Those who are particularly prone to sweating should replenish electrolytes, such as water containing some salt or sports drinks. If there is excessive use Muscles cause rhabdomyolysis, which may cause acute renal failure or even life-threatening.

Keeping warm is very important and drinking water is also essential

How to judge the possibility of rhabdomyolysis?

Liu Zhongping explained that in addition to fatigue, muscle weakness or pain, you can also pay attention to whether the urination is normal. If you do not urinate within 4-6 hours after exercise, even if the color is dark and thick like black tea, you should be careful. Normally it should be golden yellow or thicker than green tea. lighter.

Some people may think that it is "hey, I just finished running, I am sweating, and I will urinate less", but if it feels strange, it is recommended to seek medical examination to avoid delaying the timing of treatment.

Liu Zhongping added that in principle, if you exercise for more than half an hour, if you exercise until your clothes and underwear are completely wet, you should probably start replenishing electrolytes, generally speaking, during and after exercise.

Before exercising, because electrolytes have not been lost, just add water.

Especially those who exercise in an air-conditioned room, don't ignore the step of drinking water.

3 major warning signs, the body is shouting help me

In addition, cold weather can easily cause heart vasoconstriction and spasm, which may cause angina pectoris or myocardial infarction. The blood vessels in the feet may also be prone to cramps due to cold contraction, which will affect sports performance. It is safer to take it off and tie it around your waist when it is already hot or sweating.

Wouldn't it be cold to wear shorts?

Liu Zhongping responded that the legs swing more, the muscles move more, and they heat up faster.

If you are worried, wear long trousers to the venue on the day of the race. After the heat, your feet will become warmer and softer. You can change into shorts when you start the race.

If you feel discomfort in the heart, brain, hands and feet during the process, including chest tightness or pain, sudden abnormal acceleration of the heartbeat, dizziness or weakness of limbs, etc., do not ignore the warning signals from the body, and be sure to stop and rest.

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: You may pant when running, but there should be no squeeze or pain from the outside to the inside, and the heart beats suddenly and fast.

In addition, the heart will speed up, but it will not suddenly "explode".

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: It means that the heart is not able to supply oxygen to the brain at the beginning, and the next step may be to pass out and lose consciousness.

●

and feet : Sudden disconnection, inability to move or weakness.

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• marathon

• sports

• Drink water

• cold snap

• keep warm

• dizzy

• Weak hands and feet

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