Staying safe during your summer sweat sessions is important, whether you’re doing laps in the pool, getting in touch with your inner yogi, or logging miles on the road. Read below for a few tips on injury prevention and how to avoid summer workout dangers.
- Stay Hydrated. It may seem like a no-brainer, but becoming dehydrated in the heat of summer is easier than you think. If you want to avoid the unfortunate side effects of dehydration, including light-headedness, heat exhaustion, and heat stroke, it’s crucial to properly hydrate. The National Athletic Trainers Association suggests aiming to consume 17-20 ounces of water two-three hours prior to exercise and seven-10 ounces of water every 10-20 minutes during your workout.
- Skip Mid-Day Outdoor Exercise. With peak sun and heat hours being from 10 a.m.- 3 p.m., it’s best to move your workout indoors during this time frame. Plan your bike rides, runs, or swims for early morning, late afternoon, or evening to keep cool and avoid exposing your skin to damaging UV rays. If it’s not possible to workout inside, look for shaded outdoor areas instead.
- Use the Buddy System. Heat-related illnesses, like heat exhaustion and heat stroke, can be easier to spot in someone else than they are to spot in yourself. Exercising with a friend or group could make all the difference in avoiding an injury or illness. Some signs to look out for include: confusion, headache, nausea, weakness, and blood rushing to the surface of the skin.
- Dress for the Heat. Working out in warm weather means wearing clothing that’s breathable. Sweat-wicking fabrics are especially great because they move moisture away from your skin to the outside of your clothing, where it can evaporate. These types of fabrics also minimize chaffing and keep you feeling cool and comfortable.
- Be Sure to Cool Down. When it comes to avoiding injuries in the heat, making sure to do a proper cool down after your exercise session is vital. While many of us stretch prior to working out, the best time to stretch is actually after you exercise, when blood is flowing to the skeletal muscles, your tissues are more pliable, and the risk for injuries is lowered.
Dr. Stickney, a Kirkland orthopedic surgeon, is an expert in exercise and health, joint replacement surgery, sports medicine and more. Contact Dr. Stickney and return to your healthy, pain-free lifestyle!