While all of us at Capital Area Physical Therapy believe that staying active is important for your overall well-being, we also know it’s necessary to take a few extra precautions during the summer months to prevent heat-related injuries and complications. Whether you prefer hiking, biking, walking, running, paddling or pickleball, follow these summer exercise safety tips to maximize your workout and protect yourself from injury.
Stay Hydrated
It’s important to remember that summers in Queensbury and Saratoga, NY can be especially hot and humid, which can lead to increased sweating, faster fluid loss, and a greater chance of dehydration. To protect yourself, make sure to drink plenty of water before, during and after your workout. For particularly intense or long workouts, electrolyte-replenishing drinks, like Gatorade, can also be beneficial. If you’re unsure about how much water to drink, or when to drink it, our physical therapists can educate you on proper hydration strategies customized for your specific needs and activity levels.
Dress Appropriately
To help your body regulate temperature and prevent overheating, wear lightweight, loose-fitting, breathable clothing that helps keep you cool during the summer. Choose light-colored clothing to reflect heat away from the body, and consider sweat-wicking fabrics, like polyester, that pull moisture away from the skin and transfer it to the outer layer of the garment, where it can evaporate. To protect your skin from harmful UV rays, always wear sunscreen and a hat with a brim.
Choose Your Workout Schedule Wisely
Avoid exercising during the hottest part of the day, typically between 10:00 AM and 4:00 PM, and choose cooler times, like early morning or late evening. If you must exercise during peak hours, seek out shaded areas or consider pool-based exercises and indoor alternatives, especially on really hot days. If you’re not accustomed to exercising in the heat, consider starting with shorter, less intense workouts and gradually increasing duration and intensity as you acclimate to the heat. Our physical therapists can also assist in you in creating a safe workout schedule to beat the heat.
Warm Up & Cool Down Properly
A proper warmup and cooldown are a must before any physical activity, but it’s critical when exercising in hot weather. Even if you already feel warm, it’s important to perform dynamic stretches before exercising to help prevent injuries and muscle strains. After your workout, a cool down is necessary to lower your body temperature and help it return to its normal state. It can also prevent muscle soreness, improve flexibility, and promote relaxation. If you’re not familiar with dynamic and static stretches, our physical therapists can walk you through appropriate warmup and cooldown routines.
Listen to Your Body
While exercise is often about pushing ourselves, it’s also important to know your limits. Listen to your body and adjust the intensity and duration of your workouts based on how you’re feeling and the weather conditions. Be aware of heat exhaustion, including dizziness, nausea, headache and excessive sweating, and take a break, seek shade or air conditioning, and stop exercising if you experience any symptoms. If you need help identifying the signs, our physical therapists can help you understand your body’s signals and teach you how to recognize when it’s time to take a break.
Consult a Physical Therapist in Queensbury & Saratoga
With proper precautions and the guidance of our physical therapists, you can enjoy your summer workouts without injury and illness. And, if an injury happens, we’re here for that, too.
Whether you need help creating a safe and healthy summer workout routine, or you’re dealing with a strain, sprain, aches or pains that just won’t go away, Capital Area Physical Therapy has the knowledge and experience you need to reach your fitness goals. Call (518) 289-5242 to make an appointment with our physical therapists in Malta, Queensbury, Saratoga Springs and Delmar.
