These 90+ degree temperatures just keep on coming, and with such extreme heat, you’ve got to be extra careful when performing physical activities outside.These tips can help keep you safe as you work up a sweat outdoors.
Drink plenty of water. This may sound obvious, but staying hydrated is one of the best way to prevent sports injuries. Drinking water keeps your muscles lubricated, helps prevent cramping, and helps protect your muscles against damage.Make sure you’re drinking water before, during, and after your workouts, and if you’re outside sweating in the heat for more than an hour, replace lost electrolytes with a healthy sports drink.
Keep an eye out for heat-related illness. Many athletes begin feeling the symptoms of heat related illness without realizing that they should stop and rest. If you’re experiencing bright red skin, lack of sweat or intense sweating, clammy skin, cramping, or you’re feeling faint, seek shade quickly, hydrate, and rest.
Don’t do too much too soon. If your body isn’t conditioned to face the stifling summer heat, you’re more likely to suffer injury or heat illness. Ease into more intense workouts slowly, and don’t forget to warm up.
Don’t skip dynamic warm ups. Instead of static stretching in place, make sure you include dynamic warm up exercises before your workout or activity, as they can help prevent injury. Examples of dynamic warm-ups include light jogging with arm circles, straight leg marches, trunk rotations, knee hug lunges, and lateral lunges.
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