In the hot summer, a little exercise will make you sweat, and you can't wait to take a shower.
However, an incident that happened a few days ago around me sounded the alarm for sugar friends.
A sugar friend took a shower immediately after exercising, but unexpectedly experienced symptoms such as dizziness, fatigue, palpitations, hypoglycemia, and almost fell in the bathroom.
Therefore, I especially remind the majority of sugar friends not to rush to take a shower after exercise!
Below, I will teach you how to take a shower properly after exercising:
This article invites special review experts:
Part1
There are 2 dangers in taking a shower immediately after exercising!
01
Prone to hypoglycemia
Sugar friends (especially those who use insulin secretagogues) are more likely to develop hypoglycemia than ordinary people, and exercise itself will also consume a part of physical strength (energy) and lower blood sugar; And bathing can also be physically draining.
Therefore, taking a bath after exercise can easily lead to hypoglycemia.
02
It is easy to lack oxygen to the brain and faint
Sugar friends take a bath immediately after exercise, which is easy to cause insufficient blood supply to the heart and brain, so that people are in a state of hypoxia, and the bathroom space is relatively small, and the air circulation is poor, which can lead to dizziness and dizziness, and cause people to collapse and shock.
In addition, when the amount of exercise is large, a large amount of blood collects in the muscle tissues of the limbs, and the exercise suddenly stops, and the blood cannot return to the heart quickly and produces temporary cerebral ischemia, which can also cause uncomfortable symptoms such as dizziness, nausea, and even collapse [1].
Especially for many elderly sugar friends, it is dangerous to fall once.
Part2
How Long After Exercise Can I Take A Shower?
01
How Long After Exercise Should Sugar Friends Take A Shower?
After the exercise, you should continue to walk slowly, and then do some stretching and relaxation activities for about 5~10 minutes, and then sit down to rest [1].
Then, don't rush to take a bath, wipe off the sweat first, replenish the appropriate amount of water, and it is best to rest for 30~45 minutes [2]. Wait until the body is relatively stable and the pulse rate returns to normal before bathing [2].
Sugar friends who exercise for a long time and exercise intensively, especially those who use insulin secretagogues, should be vigilant against delayed hypoglycemia after exercise, and it is recommended to monitor blood glucose before bathing to prevent hypoglycemia [3].
02
How long is the right time to wash?
The bath time of sugar friends should not be too long, it is best to control it at 10~15 minutes, and it should not exceed 20 minutes.
Showers are preferred, and bathrooms are as well ventilated as possible [4].
03
Should sugar friends use cold or hot water for bathing?
It is recommended to take a bath with lukewarm water after exercise, and the water temperature is around 39°C [4]. Don't take cold showers.
In addition, I would like to remind all sugar friends not to take a bath on an empty stomach, nor to take a bath within 1 hour after a meal, which is a relatively safe time to take a bath [4].
Author: Dong Yi Dalian Rehabilitation and Recuperation Center
Bibliography:
[1] Shan Shouqin, Yu Shanshan, eds. Convalescence and Rehabilitation Guide. People's Health Electronic Audio-visual Press.2020.11.20
[2] Compiled by China Health Education Center. Experts teach you the right way to prevent and treat diabetes. People's Medical Publishing House.2018.2.1
[3] National Geriatrics Center, Diabetes Branch of Chinese Medical Association, Chinese Sports Science Society. Guidelines for the exercise treatment of type 2 diabetes mellitus in China (2024 edition).Chinese Journal of Diabetes mellitus 2024.6
[4] Zhang Li. "White Paper on Healthy Bathing for Chinese" was released for the first time to escort healthy bathing[J].Household Appliances,2021,(10):78-79.)