Check the answers to our quick Exercise safely quiz. You can also browse the Better Health Channel for more information on this topic.
One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance or lethargy while exercising. By the time you feel thirsty, your body is already dehydrated.
On average, the human body loses about one and a half litres of fluid for every hour of exercise.
You should drink plenty of water before, during and after exercising. You can figure out whether you drank enough by weighing yourself before and after exercise – a loss of one kilogram is equivalent to about one litre of lost fluid.
It’s important to replace lost fluids, but there are times when people may drink too much water, for example athletes who take more that four hours to complete a marathon or other ultra endurance event. This can cause a drop in sodium levels (hyponatremia) a rare but dangerous condition. If you are involved in endurance events ask your doctor if you should replace some of your fluid intake with special sports drinks.
Soft surfaces help absorb the impact of each footfall. Correct footwear is also important.
Your dog should only be unleashed at appropriate venues, such as parks or on the beach at approved times. Remember that most national and state parks (and other conservation areas) do not allow dogs – always check with a phone call beforehand.
Ideally, you should have two rest days every week - one rest day is the absolute minimum. An over-trained body is more vulnerable to sports injuries, colds and infections.
Most sports and exercises rely on some type of equipment such as running shoes, bicycles or racquets. You should maintain your equipment and do regular safety checks.
Injuries need rest. Trying to ‘work through’ the pain will cause more damage to soft tissue and delay healing.