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Essential Tips for Outdoor Exercise

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STEP UP YOUR WORKOUT. STEP OUTSIDE.

Summer is a great reason to ditch the cost of a gym membership and head outdoors. Follow these simple guidelines, and you can hit the ground running, without overheating!*

Hot Tips on Staying Cool
The warm weather's not around for long, so make the most of it. Just be sure to take precautions. The heat we love can also quickly lead to dehydration, sunburn and chafing if you aren't careful. Here are a few tips on what to do (and what not to do) so you can continue doing the activities you love all summer:

Run at the right hour. Avoid exercising between 10 a.m. and 3 p.m., which are the sun's strongest hours. The early morning is the best time to beat the heat.

Wear proper attire. Choose light colors to help reflect the heat and cotton materials to help with sweat evaporation. You may also want to consider "hi-tech" running shirts and shorts, which are specially designed to be breathable and help keep you cool. Lastly, sport your sunglasses to protect your eyes.

Use sunscreen. Every time. Apply before heading out, carefully following package directions. Otherwise, you risk sun damage to your skin. Even when it's overcast.

Drink H20. Say it with us: water is your friend. Did you know you can lose up to a quart of water while working out? Drink 7-10 ounces every 15 minutes of your workout. Even when you're not thirsty. Also be sure to sip before AND after you work out, too.

Surprising Summer Safety Mistakes
You're wearing sunscreen, loose clothes and drinking plenty of water. Good for you! That's half the battle. Still, there are some less obvious behaviors that may be keeping you from safely exercising during the summer. Are you guilty of any of these summer workout mistakes?

Drinking hot coffee before a workout: Yes, it's true. Caffeine can boost your workout, but with the summer sun, hot coffee can leave you dehydrated and prevent your body from effectively cooling. Did you know drinking a slushy or a cool beverage can actually fuel your workout longer?

Not eating after a workout: When you're hot, you may not have much of an appetite. Even so, eat a snack with protein and carbohydrates 30 minutes after exercising. It will replenish your glycogen, or quick energy supply, and help prevent muscles from breaking down.

Losing gear: In your efforts to stay cool, do you take off your shirt or forgo your helmet when biking? Lose your shirt and you expose yourself to sun damage. Instead, invest in a sweat-wicking, cool material shirt. Similarly, if you find yourself taking off your helmet to stay cool, you're compromising your safety. Instead, try upgrading to a newer model designed with cooling air channels so it doesn't lock in heat.

Smell as Good as You Look
Now that you're revving up your exercise routine, you'll be feeling great in no time. Trust ARM & HAMMER™ UltraMax™ antiperspirants and deodorants to keep you smelling great too. Packed with the maximum strength protection and the power of ARM & HAMMER™ Baking Soda, these hard-working antiperspirant deodorants are ideal for even the most active person. In fact, you can count on a full 24 hours of protection with each application. Choose your favorite: roll-on, solid or gel in a variety scents (including unscented).

Go ahead, get out there and have fun. With these simple tips you're ready to work up a “healthy” sweat!

*Always check with your doctor before beginning any exercise regimen.

Works Cited:
Decker, Joe. “8 Tips for Exercising in Summer Heat.” Active.com. Active Network, Inc., n.d. Web. 9 May 2013. Shealey, Greg. “Summer Exercise Safety.” Discovery Fit & Health. Discovery Communications, LLC, n.d. Web. 9 May 2013. Chau, Emily G. W. "The Worst Summer Exercise Mistakes." MSN Fitbie. Rodale, Inc., n.d. Web. 9 May 2013.