Exercise safety

[Perfection]

You can lose around one and a half litres of fluid for every hour of exercise

• Drink three cups of water two hours before exercise.
• Drink two cups of water about 15 minutes before exercise.
• Drink one cup of water every 15 minutes while exercising.
• Drink two cups of water after exercise.

[Perfection]

In cold weather, muscles are more susceptible to injuries.

• Wear appropriate warm clothing.
• Multiple layers of clothing trap more body heat than one bulky layer.
• Devote more time to warming up and stretching before exercising and make sure you undertake a thorough cool-down.
• Keep up your fluid intake, since cold weather prompts fluid loss.
• Don’t forget sun protection – it is possible to be sunburnt even in cold weather, especially at high altitudes or on clear days.