The Mobile Physical Co.

Summer is officially here. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of summer.

What you should do:

• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

What you should not do:

• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 11 a.m. and 2 p.m.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Dangerous Temperatures to Workout In
Heat / Humidity:

30°c / 90%
31°c /80%
32°c / 70%
33°c / 60%
34°c / 55%
35°c / 45%
36°c / 40%

Whether you run outside or on a treadmill there are some things to keep in mind about your form. Bad form can lead to injury and make your running experience harder than it has to be.

Hunched Shoulders
I’m guilty of this one. You may catch yourself running at a good pace but then realize that you are tensing and hunching your shoulders up. This limits your arm movements and causes unnecessary stress. Be sure to keep your shoulders relaxed.

Feet Landing Too Hard
When you run, pay attention to how hard you land your feet. Your feet should not be slamming the ground. The hard impact is extra force that your body is absorbing which can lead to increased injury. The best thing to do is run tall and land lightly. Try not to bounce but stay closer to the ground.

Leaning Forward Too Much
Usually there is no real need to lean while you run (unless you are on a steep hill.) Leaning too much can add pressure to your lower back as well to the front of your knees. Remember to run tall.

Swinging Arms Too Much
You don’t need to have huge swinging motions in your arms when you run. Sometimes you may see people running with their arms down and forearms swinging back and forth. You can help avoid injury by keeping your hands close to the body and letting your arms move naturally.