Functional Performance Center

Physical Therapy & Sports Therapy Experts Tempe AZ

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Training in the Heat

Summer is here and temperatures are heating up.  Don’t let the heat stop your training though.  The following is a look at the adaptations that your body makes while training in the heat and safety tips on how to avoid problems. 

Heat Exhaustion Signs and Symptoms (When internal body temperature remains below 104 degrees Fahrenheit)

  • Heavy sweating with cool, clammy skin
  • Fatigue
  • Nausea
  • Fainting

Heat Stroke Signs and Symptoms (When internal body temperature reaches temperatures above 104 degrees Fahrenheit)

  • High Fever
  • Hot, dry skin without sweating
  • Pounding Pulse
  • Dizziness
  • Nausea and/or Vomiting
  • Confusion
  • Unconsciousness

Safety Tips:

  • Avoid workouts during the hottest part of the day, completing workouts first thing in the morning and late in the evening when the sun isn’t out.
  • Stay hydrated.  Prepare for workouts by drinking at least 8-12 oz of water prior to activity, drink 6-12 oz of water for every 30 minutes of activity during exercise, and rehydrate after activity.
  • Avoid caffeine and alcohol as they dehydrate you
  • Exercise indoors if you must exercise during the hottest parts of the day
  • Reduce your pace and/or intensity of exercise
  • Wear light colored, light weight clothing
  • Wear sunblock

What Shoe is Right for You?

What activity are you trying to do?

Your shoes should match with the activity you are performing. For instance, the shoe you

wear to hike, would look different than a shoe you wear to work, which would probably

be different than the shoe you wear to the beach. Wearing the appropriate shoe will help

prevent injury and reduce discomfort during activity.

Is your shoe in good shape?

Typically speaking, you should be replacing shoes worn on a regular basis every year.

The more you wear a shoe and the more rigorous the activity the more regularly they

should be replaced. Things to look for to determine if your shoe needs replaced. Is there

tread left on the bottom of the shoe? If the tread is worn flat at all or the depth of tread

throughout is more than 50% reduced, then it is time to replace. Are there tears on the

fabric portion of the shoe? If a tear is bigger than the tip of your pinky, then it is time to

replace. Is the shoe becoming painful to wear, when it typically is comfortable? If there is

new pain, blisters, or red spots on the feet, then it is time to replace.

General things to consider:

There are several things to think about when shopping for shoes. In general the softer or

more cushioned a shoe is, the faster it will break down. If you are going to be doing

anything more than light activity in a shoe, there should be good structure to the shoe.

A couple quick tests to check a shoe for stability are the bend and wring tests. You

should NOT be able to bend the toes of your shoe all the way to the heel of the shoe and

you should not be able to wring the shoe like a towel. If you can do these things, then

your shoe does not have much stability/structure and is not doing much for you during

activity.

What shoe is right for you? One of the places we refer people to, as well as may go to ourselves, is Sole Sports. Check out their website to see if it’s the right place for you. You may also speak to Allison, Brooke or Sara about a possible discount.