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Health & Fitness

ATI Physical Therapy Offers Exercise Safety Tips for the Warm Weather

Blazing sun, rising humidity, soaring temperatures -- these might be the perfect conditions for a beach day, but they’re definitely not ideal for outdoor exercise.  So, what should you do? Don your bathing suit and head down for the beach instead of your training session? Although that may be more desirable option, you can’t avoid exercise all summer!

Amanda Koehler, athletic trainer with ATI Physical Therapy, shares how we can embrace warm weather exercise without compromising our health.

“One of the most important things to remember when exercising, whether in hot conditions or not, is that when you are feeling thirsty, your body is already in an early state of dehydration,” says Amanda. “People tend to underestimate the effect that the weather can have on them while they’re active, so it’s important to over prepare for proper hydration.  Have a water bottle with you at all times, especially during the summer months, and be conscious of your water consumption and how you feel.  Ignoring your body’s needs can lead to significant health issues, including dehydration and heat illness.

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Summer Exercise Safety Tips

• Avoid exercising during the hottest parts of the day. Do your best to avoid outdoor exercise between 11 a.m. and 2 p.m. Try the morning or evening instead.
• Protect yourself against the sun. Sunburn can mess with the body’s ability to regulate temperature, so be sure to use a broad spectrum sunscreen before and during exercise.
• Rest in shaded places. Take a break during physical activity in the intense heat. Find a shaded place and attempt to cool down while staying shielded from the sun.
• Eat properly. Avoid running on a totally empty stomach; it’s imperative that your body has some calories to burn while exercising.
• Hydrate! It’s important to get enough fluids before, during, and after a workout. If you sweat, then you know it’s time to replenish.
• Monitor Hydration.  Use the “urine test” to make sure you’re hydrated properly.  A light lemonade color indicates adequate hydration.  A dark apple juice color generally means you’re dehydrated.
• Water or sports drink? The majority of your hydration should come from water, but sports drinks are okay in moderation. If you do want a sports drink, mix half water and half sports drink to cut down on the sugar while still replenishing electrolytes.
• Choose the right clothing. Choose clothes that “breathe,” such as mesh material. Cotton doesn’t allow you to perspire and will cause your body to overheat, so choose breathable materials instead (including socks).

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Heat Illness

Many times, people assume that if they’re only outside for a short period of time, the body won’t overheat. However, that’s not always the case. Thirty minutes is still enough time for your body to overheat, so be sure you know the signs of heat illness: nausea, dizziness, headaches, confusion, fainting, fatigue, muscle cramps, pale skin, profuse sweating and rapid heartbeat.

If you experience these symptoms, get out of the heat and rest.  Find an air-conditioned room or a cool shaded place, replenish your fluids, remove tight or unnecessary clothing and use other cooling measures such as a cold shower, ice towels or fans.  If there’s no relief, seek medical attention!

If you have additional questions on exercising in the warm weather and safety tips, visit the “Ask the Athletic Trainer” page at www. ATIpt.com.  

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