Summer Exercise

Summer in Washington State is unlike any other! We finally get the much-needed sunshine that we have missed all year and with that, means more outdoor activity. Stay cool this summer when you are outside exercising or playing sports by staying hydrated, warming up and cooling down.

Exercising in the heat can cause major dehydration. In order to stay hydrated, you should drink fluids before, during, and after exercising. You should be drinking water every 15 to 20 minutes. You want to make sure you are drinking enough water to compensate for the lost fluid from sweat. Early morning and late evening workouts are the best for staying cool and preventing heat exhaustion.

Warming-up increases the temperature and flexibility of your muscles and allows you to be more efficient and have a safer workout. Cooling down is just as important as warming-up. Your heart is still beating faster than normal and your body temperature is higher. If you stop too fast you could pass out or feel sick. 

Warming up:

• Five to ten minutes of walking, running, or cycling at a slower pace than you would normally go
• Dynamic stretching – a movement based type stretching that uses the muscles themselves to bring about a stretch

Cooling down:

• Walk for about five minutes, or until your heart rate gets below 120 beats per minute
• Static stretching – hold each stretch for about 15 seconds without bouncing or causing yourself any pain

Know the warning signs of dehydration:

• Dizziness
• Light headedness
• Muscle cramps
• Nausea and headaches
• Dark urine
• Infrequent urination
• Dry mouth and throat 

If you do end up injuring yourself during your summer activities don’t forget that IRG Physical & Hand Therapy has FREE injury screens. You can make a request online here. Don’t forget to drink water!