The sun is shining, and many of us are gearing up for outdoor activities or joining local recreational sports leagues. Blake Bailey, DO, Vice Chair of Emergency Medicine at Reading Hospital, is no exception. As he prepares for the Philadelphia Marathon in the fall, he shared how his training process changes each season to avoid injury and dehydration.
“In November, I wanted to make a change to help prioritize my health,” he said. “I liked the idea of doing something more competitive like a marathon and I've been training ever since. But I have become more strategic about it as we approach the summer months.”
As the weather warms, paying attention to your body’s warning signs is especially vital if you plan to spend any time outdoors or participate in a physical activity that results in sweat loss. In the heat, any form of exercise or physical activity can deplete your bodily fluids and salt content very quickly. It is critical to monitor your fluid intake and pay attention to dehydration symptoms, such as dry mouth, dark-colored urine, dizziness, or feeling lethargic and confused.
“I find people become injured or ill when they push past those warning signs,” he said. “When you don’t listen to your body and push through muscle fatigue or thirst - that is when injury, dehydration, or heat stress can occur. Listen to your body and prepare for any physical activity by stretching properly, taking breaks, eating a balanced diet, and being mindful of the weather. During the summer, it is especially critical to stay hydrated, replacing lost fluids and salt by drinking enough water and consuming foods with electrolytes and a high water content.”
“When your muscle fatigue begins to feel more than just a soreness, it’s time to take a break,” he said. “When you start to feel thirsty, take time to replenish your fluids. Taking care of your body and allowing it time to recover is necessary to any training process and will allow you to keep doing what you want to do and reach your goals.”
It can be easy to overlook your body’s warning signs, especially when the competitive aspects of sports are introduced. Whether you find yourself on the field or in the pool, Dr. Bailey stresses that it’s critical to recognize that your activity is meant to be fun. By taking care of your body, listening to its warning signals, and not getting distracted by the competitive aspects, you can continue to participate safely in your activity.
“At the end of the day, sports and other summer activities are meant to be fun,” he said. “They’re meant to build relationships with friends, teach you how to work as a team, and are a fantastic form of exercise. Sometimes, I think people lose sight of those perspectives when competitive values are introduced.”
Berks Trail Challenge
Reading Hospital encourages its employees and community members to stay active if they can do so. This summer, the hospital’s Community Wellness Department hosts the seventh annual Berks Trail Challenge, which occurs May 1 through October 31.
The 2024 Trail Challenge provides guided hikes, and also allows individuals, groups, and clubs to explore various trails and parks throughout Berks County in a safe, at-your-own-pace way. The challenge is free of charge and highlights eight local trails that range in length, difficulty, level, and terrain. Hikers can choose the most comfortable trails for their level of mobility.
Visit BeWellBerks.org for more information; register for the 2024 Berks Trail Challenge, print out a Trail Challenge Card to record your trail hikes, and the Guided Hikes Schedule.
Reading Hospital Road Run
Employees and community members can also register for the annual Reading Hospital Road Run event featuring a 10K, 5K, and free Fun Run. This year, all proceeds will benefit Reading Hospital Rehabilitation at Wyomissing, which provides therapy and care to patients who may have experienced functional loss or disability following an accident, illness, or injury.
To register, visit rhroadrun.com.