Summer Workout Tips
As soon as spring arrives, joggers, cyclists, hikers and fitness buffs of all stripes head out the door to work out. But once the cool temperatures of spring give way to the heat and humidity of summer, it is time to apply a few basic principles to stay safe while exercising outdoors.
The workout: Where, when and how
You should try to work out during the coolest time of the day – early in the morning or in the evening. Be sure to warm up and cool down for about 5 to 10 minutes to protect your body from injury and help it recover after exercise. Remember to check your local air quality index and heat alerts.
Staying hydrated: When, what and how much
Keeping yourself well hydrated is crucial since it will allow you to prevent dehydration and heatstroke by replacing fluids lost through perspiration. Proper hydration will also help you maximize your workout, minimize your sense of fatigue and shorten your recovery time.
|
When |
How Much |
|
2 hours before exercising |
400 to 600 ml |
|
While exercising |
150 to 350 ml, every 15 to 20 minutes depending on your tolerance |
|
After exercising |
750 ml, for every pound of body weight lost during exercise |
If you train only on occasion for less than one hour at a time, water is probably your best option. Otherwise, you may want to consider sports drinks. Look for a product that has less than 8 g of carbohydrates per 100 ml. Another option is to mix your own drink. It is much cheaper and works just as well.
• 1 cup (250 ml) orange juice
• 1 ? cup (350 ml) water
• 1 tbsp (15 ml) sugar
• Pinch of salt (optional)
Source: www.extenso.org
For post-training rehydration, try water or chocolate milk. Chocolate milk contains optimal levels of carbohydrates and proteins to replenish your body after exercise.
More useful tips
If you prefer training in the day, wear a cap or hat with wide brim, sweat-resistant sunscreen and light-coloured clothes. You also want to make sure your clothing is the quick-drying type.
Pharmacy services
Do you have questions on staying well hydrated and preventing injuries when working out? Consult your pharmacist for help and advice.
The pharmacy services presented in this section are offered by pharmacist owners who are affiliated with Uniprix. The pharmacists are solely responsible for the professional activities carried out during the practice of pharmacy. These services are offered in participating pharmacies only. Certain fees and conditions may apply.
* The information contained herein is provided for informational purposes only and is not intended to provide complete information on the subject matter or to replace the advice of a health professional. This information does not constitute medical consultation, diagnosis or opinion and should not be interpreted as such. Please consult your health care provider if you have any questions about your health, medications or treatment.