The Do's and Dont's of Summer
1. Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete’s foot. For long distance running and long duration exercise, cotton is rotten.
2. Fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Get fit each time you buy new shoes.
3. Don’t wear sandals when playing sports! Shoes (or barefoot where appropriate and safe) is a better bet. Barefoot beach volleyball, beach or groomed, safe, outdoor surface Frisbee, and some light running is just fine. In general though, be careful when running or walking barefoot outside. Cuts and bee stings are not fun for your feet.
4. Build up to your longer distance training slowly. Consider running your long distance runs earlier than usual to avoid midday heat and pollution.
6. Break in new sport shoes before racing or using them for a long run or workout.
7. Use sunscreen to prevent solar injury to your skin. Don't forget your feet at the beach. Try to avoid mid-day exposure between the hours of 10am-2pm.
8. Don't forget to replace your fluids on long runs, but avoid overhydration on events over 4 hours.
9. Do wear sport specific running shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries and do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Do replace your running shoes often. Replace them at least every 350 - 450 miles run.
10. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
Avoiding Heat Stress Injury
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Drink adequate fluid 30 - 45 minutes before exercise and then a cupful every 10 - 15 minutes while exercising. - Avoid Overhydration: Hyponatremia or low sodium is a danger on very long runs and slow marathons. Make sure you do not weigh more at the end of the race or run than you did before, or you have over hydrated.
- Acclimatization: Gradually build up your tolerance for running in warmer weather.
- Stay Fit and don't overestimate your level of fitness: Individuals with a higher VO2 Max are more tolerant of heat tolerance than those with a lower level of fitness.
- Watch your health: Make sure you are aware of both medical conditions that you have and medications that can affect your tolerance of exercise in the heat. Medical conditions affecting your heat tolerance include diabetes, high blood pressure, anorexia nervosa, bulimia, obesity and fever.
- Dress Cool: Wear light weight shorts and a singlet rather than a tea shirt, to permit evaporation of perspiration.
Heat Index:
Derived from temperature and relative humidity
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The Heat Index Table
Relative Environmental temperature (F)
Humidity(%) 70 75 80 85 90 95 100 105 110 115 120
0% 64 69 73 78 83 87 91 95 99 103 107
10% 65 70 75 80 85 90 95 100 105 111 116
20% 66 72 77 82 87 93 99 105 112 120 130
30% 67 73 78 84 90 96 104 113 123 135 148
40% 68 74 79 86 93 101 110 123 137 151
50% 69 75 81 88 96 107 120 135 150
60% 70 76 82 90 100 114 132 149
70% 70 77 85 93 106 124 144
80% 71 78 86 97 113 136
90% 71 79 88 102 122
100% 72 80 91 108
At an apparent temperature of:
90-104 Heat cramps or heat exhaustion possible
105-130 Heat cramps or heat exhaustion likely,
heatstroke possible
130-more Heatstroke highly likely
Note: Combined heat index of heat and humidity, what it "feels like"
Exposure to full sunshine can increase considerably.