The summer sun is the perfect excuse to skip the gym and move your workout outdoors. For many, the transition can be seamless, but without proper knowledge and preparation, injury and illness could occur, hindering your summer activity levels. To make the most out of your outdoor workouts, and to ensure they are injury-free, here’s what to know:
Avoid Heat-related Illnesses with Hydration
With summer temperatures rising, the threat of heat-related illnesses rises, too. Stay adequately hydrated before during and after your workout. The more you sweat, the more fluids you will have to replace. Don’t wait until thirst kicks in to drink; chances are you are already slightly dehydrated if you do. Besides, dehydration can lead to muscle strain and cramping, ultimately reducing your performance.
Remember to dress for the weather with breathable clothing. You’ll want to give your body time to adjust to the temperatures. Start with less strenuous workouts, and increase over time to avoid fatigue.
Get Your Daily Dose of Vitamin D
One way to ensure your body gets the vitamin D it needs is through sunlight. When exposed to Ultraviolet B (UVB) rays, your body gets the energy it needs to make vitamin D. A deficiency in vitamin D is not uncommon and can lead to, muscles weakness, osteoporosis, and other health issues.
When’s the safest time of day to get your maximum vitamin D, exposure without the risk of burning? Midday! Just 10-15 minutes of exposure can give you more than your daily dose. After that, you’ll want to protect yourself with a good 30-SPF.
Invest in Proper Footwear
Footwear is a proper part of injury prevention. Even if you are strolling around your backyard, footwear can prevent you from trips and falls. Shoes should fit properly, offer stability, and be designed for the activity ahead.
Wearing shoes that were built for walking or running, can give you the support you need and make all the difference. The wrong shoes can put stress on your ankles, knees, hips, and back.
Practice Injury Prevention
Uneven pavements, unexpected potholes, and rocky roads can have even the most avid runner twisting their ankle if they are not careful. Keep an eye on the road ahead, so you can adequately avoid uneven pavements or sudden changes.
If a lingering or current injury is affecting your activity levels, you’ll want to consider orthopedic care. KMC Orthopedics specializes in bone and joint treatments so that you can recover with ease.