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Working out in the heat isn’t easy and I’m sure you’ve already noticed how your performance level can drop during the summer months. Summer temperatures can cause us to feel lethargic and tired, it’s normal to feel too lazy to go for a run or bike ride.
But, why stop working out and taking care of yourself? Maintaining healthy habits and staying on top of our exercise routine is very important even in the summer or when we are on vacation. So, here are my tips to stay in shape despite the heat.
Tips to making working out in the heat bearable:
- Start early in the morning: choose the times of day when it is cooler. As the sun rises earlier, you won’t find it as hard to get up early and go workout. If you are more of a night owl then go workout later in the day. Although, a downside could be that this gets you too pumped and makes it more difficult to fall asleep.
- Look for shade to gather your strength or when you stop to drink some water. Finding some shade is good to take a rest or just to get out of the sun for a minute.
- Drink Water, lots of water!Both before, during and after. If you decide to go on a long bike ride that lasts a few hours make sure to pack even more than you think you will need. Better safe than sorry. You can use water bottles that attach to a belt or your bike or even a water-backpack.
- Avoid alcohol and caffeine: these kinds of drinks dehydrate our bodies.
- Use Sunscreen: Always choose a sunscreen with full protection and even better choose one that is specifically designed for doing sports, this is important as it will be sweat-resistant. You can also cover up with a hat or visor.
- Choose light, breathable clothing: It is super important to wear the right clothes while working out. Many sports clothes use technology which is designed to help you sweat and for your body to stay ventilated. The best colors to choose are light ones.
- Take a cold shower: Did you know that cold water can help stabilize your mood, give you more energy and can even help your muscles recover after a workout session?
- Take it slow: Your body will get used to the heat little by little, which is why it is important to reschedule your exercise routines in the summer. Start training slowly adding the length of time and intensity as you go.
Avoid heat stroke during your summer workouts.
Heat stroke is one of the risks to be taken into account when practicing sports in the summer. Symptoms can range from fever, hyperventilation or contractures to confusion and even convulsions.
It is a multi-organ dysfunction caused by a failure of the thermoregulatory mechanisms, resulting in an increase in body temperature that can be life-threatening.
Special care should be taken during the first days of a heat wave as the body needs time to adapt to the heat.
Best Summer Sports
I love training outside because it allows me to soak up all the energizing benefits of the sun and I also get to enjoy beautiful landscapes and reset my mind. Here are some of the sports that I choose when it is hot out.
- Swimming: this is a sport that almost anyone can do. It is a very well-rounded activity, isn’t hard on the body, and has so many benefits: according to many studies, it improves blood circulation, strengthens the heart, improves posture, helps to lose weight…
- Walk or run along the beach: I’ve been doing this since I was 25 years old! I recommend that if you are a beginner you run with running shoes. I also recommend that you choose long beaches with little slope so you don’t damage your knees. And don’t forget to run half the time in one direction and half the time in the other to balance working out different muscles.
- Kitesurfing: water sports are my children’s and I’s passion. That’s why I never miss a kitesurfing or diving session when I’m on vacation. If you haven’t tried it yet, summer is a wonderful time to experience new things.
- Gym sessions: of course this is not the same as being outside, but they are air conditioned and I take advantage of using the treadmill to complete my workouts on the hottest of summer days.
Stick to an energizing diet
We often want to eat less when it is hot out, but we can not neglect our diet, especially if we stick to our workout routine. Here are some of my favorite foods to keep me nourished and full of energy while still feeling light and not overly full.
- Cheese snacks: I can’t recommend enough these Cheesy Snacks, filled with crunchy gouda cheese balls and full of nutrients. Rich in fats and proteins and zero carbs. Perfect for after your workouts. Aids in muscle development, recovery and tissue regeneration.
- Fruit: The best choices are ones with a low glycemic index such as strawberries, grapefruit, apples, pears or plums. They are perfect because they keep us energized for longer and increase our performance. Let me tell you one of my secrets for when I want to spoil myself: slather the fruit with two tablespoons of peanut butter for an extra treat 🙂
- Blue Fish: Salmon, tuna, sardines, anchovies…. In addition to being rich in Omega 3 and helping the proper functioning of our heart, it has a high water content because it is rich in protein. And they are delicious grilled and/or with a good salad!
- Cucumber: Refreshing and hydrating, Cucumber helps strengthen connective tissues: muscles, ligaments, tendons, cartilage and even bones. It is a very good diuretic and easily digested and provides the body with fiber, water, potassium and magnesium. I especially like to eat my cucumber in Gazpacho.
- Yogurt: It is easier to digest than milk because it contains almost no lactose. In addition, it contains very little fat, prevents bone decalcification and improves resistance to viruses and bacteria. I love having this in the form of Pudding.
- Oats: In addition to being low in saturated fats, it contains vitamins and minerals such as magnesium, very useful for the proper functioning and recovery of our muscles. It is also digestive, provides long-lasting energy and is very satiating.
- Granola: The perfect combo: nuts, seeds and dried fruits, mixed with other superfoods such as cocoa or quinoa. Energizing, a good source of fiber, and contains healthy fats.