The sun is shining, the birds are chirping, we know you’ve been working on that summer body all year and we know you are going to maintain that routine over the next few months. We want you to make sure you’re really taking care of yourself. So here’s a couple of things we hope you keep in mind during your summer sessions!
- Don’t wait for your thirst to tell you to drink
In the intense summer heat, you’re losing water the moment you start perspiring. Don’t forget that even when you are doing water activities, you are still sweating so it’s important to have water on shore or by the side of the pool too. Keeping a full glass or bottle of water with you at all times will always help keep you feeling your best! Check out this article from WebMD (http://www.webmd.com/diet/6-reasons-to-drink-water?page=1 ) that goes over 6 reasons to drink water and take note of the 5 tips at the end of the article to help you drink more!
- Don’t protein-load directly before your workout
According to a study published by the journal Medicine & Science in Sports & Fitness (http://www.ncbi.nlm.nih.gov/pubmed/19952832 ), the wisest decision for pre-workout intake on a hot day is to go with a sports drink over ice. The sodium from the sports drink will help your body retain lost fluids from sweating and cool down your internal body temperature so you can last a little longer than the person just drinking water alone in class. If you eat a high-protein snack directly before working out, your body goes into “work-mode” to digest the food that you have just ingested which, in turn, raises your core temperature. On a hot day, who wants to make things more complicated by raising your core temperature and your external temperature at the same time? Instead, try eating about an hour before your workout to ensure you’ve got the nutrients you need.
- Don’t ignore that comatose feeling
It’s 85 degrees outside and halfway through your work out and all of the sudden you start feeling like your trudging through mud, it’s time to sit down because you may be suffering from heat exhaustion. Give your body time to adjust to the summer temperatures. When it first starts to get hot, take your workout down a notch and save the longer endurance routines for cooler days. If you’re not sure what heat exhaustion really easy, make sure you go to the Mayo Clinic website (http://www.mayoclinic.org/diseases-conditions/heat-exhaustion/basics/symptoms/con-20033366 ) so that you can be prepared and hopefully it doesn’t happen to you this summer!
Keep up the good work and take care of yourself out there!