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

• Drink adequate fluid 30 - 45 minutes before exercise and then a cupful every 10 - 15 minutes while exercising.

  Hydration: Drink adequate fluid 30 - 45 minutes before exercise and then a cupful every 10 - 15 minutes while exercising. After exercise drink more fluid than you think you need. Especially if you are over 40. Your thirst mechanism, does not appear to be as effective a gauge of your water needs as you age. Drinking fluid, while exercising and after completion will help speed your recovery. Sport replacement drinks are superior to water at longer distances and times (over 60 - 90 minutes). The electrolytes and carbohydrates in them will also help speed your recovery from the stress of fluid loss and your long distance run. Somehow they do seem to taste great in the heat and the good taste encourages you to drink more and replace your fluids.
• 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

 

Calculate Heat Index Enter temperature and relative humidity below to calculate heat index Temperature: F C Relative Humidity: Heat Index:

 

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.