Surviving the Summer Heat

Q and A from Therapist Lauren Bounds

Surviving the summer heat takes planning and an awareness of what your body is telling you. Our therapist Lauren Bounds has tips to make summer exercise safer and more enjoyable.

It’s that time of year again. Summer temperatures have officially arrived in the Valley of the Sun, which means it can be increasingly difficult to get out and enjoy outdoor exercise and to so without incidence.

Here are some general guidelines for enjoying some outdoor activities:

• Hydrate, Hydrate, Hydrate
  When exercising outdoors be sure to drink plenty of water. It's recommended that you drink 24 oz of water for every hour you are exercising outdoor. Try to consume 4-6 oz every ten minutes. If you're thirsty, you're already dehydrated. Continue to hydrate throughout the day.

• Get Out Early
  Exercise in the early hours of the day, before 10am.  Allow yourself time to acclimate to the heat. Start out slowly with 20-30 minutes of activity and increase the time as your body gets used to exercising in the heat. 

• Limit sun exposure
  Wear sunscreen, a hat and sunglasses. Protect you skin from the sun’s harmful rays.

• Pick your fabrics
  Wear clothing made from performance fabrics, not cotton.  These specially designed fabrics are created to wick perspiration. They also help maintain your core body temperature.

• Recovery
  Be sure to stretch and continue to hydrate following activity.

• One last tip
  Leave your pets at home in the air conditioning. Don’t forget that they are wearing fur coats and don’t have the ability to sweat, or the comfort of shoes to protect their feet from the hot pavement.

These tips will permit you to continue to be active during these hot summer months and remain injury free! So get out and enjoy our beautiful Valley of the Sun!

Take care,
Lauren

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