By Jillian Boston, Personal Trainer and Fitness Nutrition Specialist
Hi everyone, happy almost summer! I hope you are all enjoying the warmer weather and excited to get your summer workouts in. With the increase in warmer weather it is important to keep hydration and nutrition top of mind to help prevent injury and overheating. Check out our go to tips for staying in tip top shape over the summer.
Hydrate: Aim to get at least 60 ounces of water in a day and add more in if you sweat a lot during your workout. This is also a great time to focus on electrolytes. Exercising in the heat causes the body to lose a lot of salt via sweat. Try adding a pinch of sea salt to your water bottle or add some raw coconut water to your smoothie. Fruits and vegetables are also an awesome way to hydrate, try out this post workout Strawberry Kiwi Smoothie after your next sweaty workout
Cross Train: Beat the heat and take your workout inside. It is totally natural to get more runs, bikes and walks in now that the weather is warmer but sometimes the heat can do a number on us. Take your workout inside to not only beat the heat but also cross train your muscles to help prevent injury. Getting a weight training or yoga style workout a few times a week will help you improve at any outdoor workout you do!
Eat Seasonal: What we eat plays a huge role in how we perform in our workouts. Eating lighter foods in the summer will prevent you from feeling overly full or nauseous during a hot workout. Focusing on seasonal fruits and veggies will also help you thrive in your workouts by providing the body with essential vitamins and minerals. Fresh summer fruit like blueberries, blackberries, strawberries and watermelon provide antioxidants as well as extra hydration. Fresh summer veggies like summer squash and zucchini are full of vitamins A and C as well as potassium and fiber.
Recovery: As your body gets used to a new season, remember to listen to it. It is easy to get overheated during your workout even if it is indoors so remember if you are feeling overheated to stop. Just like anything else, give your body time to acclimate and you will reap the benefits. Focusing on the above hydration and nutrition tips will help your body recover well so it feels replenished for your next sweaty workout.
Cheers to awesome workouts this summer!
Jillian
