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It's easy to forget to drink water on cold, dark, rainy Melbourne days like the ones that we've been having over the last few weeks, but that doesn't make good hydration any less necessary. After all, we still lose sweat from central heating, and from exercise and we still drink coffee and alcohol which will send us to the bathroom.
The science of hydration often feels more like an art than a science, but I have found a relatively simple formula, adapted from Sports Medicine Australia, that will make sure you're drinking enough water — even if it's 2 degrees and you're not thirsty.
In Winter, your base daily intake should be 2L (500mL less than Summer). That amount (plus the small amount of water that we get from food) makes up for the water we lose as part of our metabolism. However, that 2-litre base line does NOT account for the activities in our daily lives which use-up water faster than the average metabolic rate. To make up for those further losses, you need to add to your baseline:
Everybody body knows that to get results from your workouts and to keep from injuring yourself, proper technique is essential. But good technique comes from a healthy posture, and that can be hard work.
No matter what exercise you're doing, posture is always the same:
If you can focus on those three simple things while exercising, then proper technique will follow quickly.
This is what standing posture should look like:
Everywhere I go in Melbourne; I see people on bicycles with courier bags on their backs. By all accounts, UberEats and other similar bike delivery companies are an excellent way to earn some extra cash on the side, but they're also an easy way to injure yourself!
Cyclists' posture is bad enough at the best of times, once you factor in the courier bag, and freezing temperature we've had lately, and the long hours, it's a recipe for disaster!
Delivery riders are, by definition, professional cyclists, so they need to start acting like it. That means doing a proper warm-up at the beginning of every shift, and a cool-down at the end of each shift.
The shoulder is a relatively small joint, considering it's range of motion and the number of muscles which attach to it. Its small size and the number of arm, neck, and rotator cuff muscles jostling for space makes mechanical shoulder injuries almost a matter of inevitability.
To prevent anterior shoulder injuries, you have to make more room and to do that you have to strengthen the posterior (back) muscles and lengthen the anterior (front) muscles
Dr Mitch Clark