Summer Workout Tips for Truck Drivers
by Apex Capital | June 27, 2016
Get a good workout in on the road, without overheating!
Truckers! You probably sweat just thinking about exercising in the summer months, but don’t let the thought of warmer temperatures stop you from staying committed to your health and wellness goals. With a little preparation and these tips you can get a good sweat session on the road in without overheating.
Hydrate: To stay hydrated and energized, drink a lot of water before, during and after your workout. In the summer months, it’s especially important to keep your body hydrated, so you don’t overheat. Drinking half your body weight in ounces will make sure you’re getting the right amount of H2O. So if you weigh 200 pounds, you should drink 100 ounces of water a day.
Avoid concrete: Try to avoid working out on asphalt or concrete because it can radiate heat and reflect the sun’s rays, which can make you feel hotter. Instead find a dirt path to work out or run on. If you’re going for a run, try starting your route with the wind at your back, so you finish with a cooler headwind.
Protect your eyes: A truck driver’s eyes are super important, so be sure to protect them from the sun’s rays by wearing sunglasses. You can get extra protection by wearing a mesh visor or Bondi Band to keep the sweat out of your eyes and keep your head cool.
Refuel with fruit: The best way to refill the electrolytes and salts you’ve lost during your workout is to eat within 30 minutes of working out. Fruits like grapes, watermelon, cantaloupe, and honeydew are tasty ways to get the fluids your body needs. They’re 80% water, so they quickly hydrate you and are easily digestible in summer heat. Plus, they’re easy to store in your cab!
Find a cool route: Looking for a shaded route to run on? Check out the Road Runners Club of America for running routes around the country you can plug into Google maps. For cooler runs, try to choose shaded trails or pathways that keep you out of the sun.
Pick the coolest part of the day: Want to know when the coolest time of day is to exercise? Check out weather.com for a local parks forecast, a fitness comfort index, and an hourly forecast of your current location. It’ll help you pick the coolest time of day to exercise that works with your driving schedule.
Avoid wearing black: Because black and dark colors absorb heat, wearing dark colors while you’re working out in the sun can only make you feel hotter and make your workout much harder. Opt for lighter colored and moisture-wicking clothing that reflects the sun’s rays.
Wear sunscreen: A trucker knows how important it is to slather on the sunscreen because a truck’s windshield doesn’t protect from the sun. If you’re going to work out outside, use at least 30 SPF. You can get burned and suffer sun damage to your skin even on cloudy days, so this is extra important on sunny summer days.
Track your heart rate: Wear a heart monitor to make sure you’re not pushing yourself too hard. Exercising outside in warm weather can increase your risk of heat exhaustion or heatstroke. If you don’t want to spend money on a device, try reciting the Pledge of Allegiance. If you can take a quick breath every three to six words, you’re in a good range. Slow down your cardio slightly to avoid getting overheated and stop immediately if you feel dizzy, faint or nauseous.
These tips will help you stick to your health and wellness goals, even in the summer heat. For more health and wellness tips like how to get a workout in on the road, healthy snack options, and a healthy shopping list, follow our blog.
Does cash flow have you stressed? Let us show you how our freight factoring, fuel programs and technology can help you keep more money in your trucking company. Get in touch with Apex Capital today call 1-855-369-2739 or get started here.