Chris Judd: 5 mistakes you’re making in your summer workout

There’s nothing like getting outdoors in the middle of an Aussie summer. Relaxing by the pool or driving up the coast can be a much-needed escape from city life, but the warmer months are also a fantastic opportunity to get an even better workout.

With the hottest days ahead of us, it’s important to avoid bad exercise habits. Here are some of the most common mistakes you could be making during your summer workouts. Watch out for these, and you’ll soon be getting more from your efforts under the sun.

When it comes to a great session, heat training can be your best friend. Sure, it might be harder, but that’s what makes it so good for you.

You might have heard about the benefits of altitude training, where people seek out low-oxygen conditions to improve their endurance. The problem is, it can be months before this kind of training takes effect.

On the other hand, heat training increases your red blood cells instantaneously. When I started out in footy, clubs would avoid the sun by doing their hard work first thing in the morning. Now the footy clubs all train in the middle of the day, when the heat is at its fiercest. It’s nothing to be scared of.

The biggest risk of heat training is dehydration. When you’re planning a summer workout, make sure you get plenty of water before, and especially after, you train.

If you don’t have enough fluid on board, you can find yourself in a lot of trouble. Dehydration can lead to cramps, exhaustion and dizziness – none of which are ideal. If you’re a professional athlete and you’re pushing yourself to exhaustion regularly, then you might be conditioned to deal with extreme stress. But if you’re heading back to the office after a lunchtime run, you need to hydrate appropriately.

Water is the most effective hydration tool of all. To be honest, I don’t think non-professionals need to drink electrolytes. Often I see people trying to lose weight, and then they’re having a sports drink after their exercise. It kind of defeats the purpose.

The heat of summer means you have to be more prepared for a session. Some people don’t treat the heat with enough respect. If you haven’t eaten all day, and you haven’t been drinking water, then you go and exercise in the heat of the day – you’re going to struggle. This goes double for days when it’s humid, which adds another dimension of difficulty.

Fuel up with a decent amount of food two or three hours before you work out. It’ll help avoid you feeling faint in extreme heat. And if you do start getting wobbly, take a break and find some shade. Of course, if those feelings continue after your workout make sure you see a doctor. When it comes to your health, it’s always better to be safe than sorry.

These days, Australians are getting better at covering up. Sunscreen is a must-do to avoid sun damage. But when you’re sweating, don’t forget to reapply.

The Cancer Council recommends reapplying sunscreen every two hours, but during and after exercise, you need to do this more often. It’s especially hard for men like me, who keep sweating for so long after exercise. Even if you have a cold shower, you’re still dripping an hour later, and all that protection is disappearing with it. So don’t forget to slip, slop, slap.

Former Australian Rules footballer Chris Judd is familiar with how to get your heart rate up and push yourself physically. Twice winner of the prestigious Brownlow Medal, Chris is an honoured sportsman and father to four children, Oscar, Billie, Tom and Darcy. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.