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April 15, 2014

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.


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)

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.

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The Website deals with health-related topics. The information presented has been validated by experts and is accurate at the time of posting. In no way does it replace the opinion of a health care professional. Uniprix Inc. and its affiliated pharmacists accept no liability whatsoever in connection with the information provided on this Website.