Stay safe during summer PT Published July 10, 2014 By Airman 1st Class Jeff Parkinson 1st Special Operations Wing Public Affairs HURLBURT FIELD, Fla. -- As the cold subsides and the summer heat continues to rampage, it is important to remember certain safety tips during sports and physical training. Tip #1: Always warm up before exercise. "The purpose of a warm-up is to increase the temperature of the muscles and prepare your heart and lungs for the demands of endurance and strength training," said April Royster, 1st Special Operations Aerospace Medical Squadron health and fitness specialist. "The main point is to gradually increase the intensity from resting to your goal intensity during the planned activity." Tip #2: Stretch. Contrary to popular belief, stretching should only be done after a workout, according to Royster. "[Dynamic stretching], which is moving parts of your body through a full range of motion, can be done before an activity," she said. "However, static stretching should be done after an activity." Tip #3: Hydrate. "In general, you should consume half your body weight in [ounces] throughout the day as well as before, during and after exercise," said Brent Cowen, 1st SOAMDS exercise physiologist. Airmen should consume approximately 20 ounces before exercise, 7 to 10 ounces every 10 to 20 minutes during exercise, and at least 16 to 20 ounces for every pound of body weight lost after exercise, according to the Hurlburt Field Health and Wellness Center. The HAWC has health and fitness specialists on hand to answer any questions and can evaluate personal fitness plans. They also design fitness programs that are tailored to each individual's current fitness level. For more information, contact the HAWC at (850) 884-4298.