While relaxing during sun-filled weekends and week-long vacations in the summertime can give you a much-needed break from your daily busy routine, it can also make staying dedicated to your diet and workout routine a challenge.
For fitness fans, the summer months are the best times of the year. Sure, the New Year's blitz brings on a slew of resolutions and goal setting, and the first thaw of spring (for those of us in cold-weather climes, at least) is an exciting break from the bundled-up monotony of winter, but summer is the time that we get the best of everything. It's the season filled with sunshine, vacations, and long weekends. It's the time for shorts and tank tops (and even less if you're lucky enough to have access to a beach or pool). There are more chances to get outside—long days on the golf course, at the festival, beach, pool, or wherever you find yourself during your free time.
As we transition to being in the sun more, we tend to lose more sweat not just in training but in everyday life too. Warm weather can bring a distinct set of challenges to the table for us outdoors enthusiasts. It’s extra hard to maintain the fluid level in balance and because of this we may experience extra fatigue and feel more sweaty at all times too. Most of the world simply submits to drinking more water, which is partially the right thing to do, but it isn’t the only thing necessary to thrive when it comes to performing or even living at a high level.
When we sweat in the gym or outside we lose water, yes, but also electrolytes. We lose sodium, potassium, and magnesium. It is extremely important that as we hydrate, we make sure it is with a balance of electrolytes as well. If we sweat and work hard, then simply replace our sweat with plain water then we are simply diluting our body. This is far from beneficial and can even become dangerous (look up hyponatremia). In order for us to optimize the way our muscles forcefully contract and even relax we must keep our electrolyte levels topped off. Considering the effects that the sun and warmer temperatures can have on your body and your performance, and be sure to get appropriate hydration are a must.
When it comes to exercise, the best time of day to get in a workout session is one that you can do consistently. Everyone is different. The “right” time depends on factors like your preference, lifestyle, and body.
While there isn’t a one-size-fits-all answer, morning workouts do have some benefits. Surveys show that you’re more likely to stick with a morning workout or exercise program than one later in the day, when you’ll probably be distracted by other responsibilities or have time to come up with excuses to skip your sweat session. Other research reveals that people who are exposed to morning light are more likely to have a lower body mass index. Not to mention, of course, that morning workouts can help you beat the heat of summer. And if you’re participating in any type of fitness event, start times are almost always in the morning. If you want to compete at your optimal level, it’s wise to get used to morning workouts.
Here are 3 tips that you can add to your fitness lifestyle if you want to constantly improve the quality of your workouts this Summer:
1 - Fuel Properly
Eat a good breakfast. Your body needs vitamins and minerals to help you get through the day without feeling exhausted. Choose something healthy for breakfast that will help jumpstart your metabolism, increase energy and keep you alert throughout the day. But what are the benefits of a healthier diet? Well, for this one I am assuming I don't have to extend myself too much. A healthier balanced diet can only bring us benefits in the short and long run in terms of having better well-being.
2 - Sleep Tight
Quality shut-eye is vital to getting the most out of your time spent in the gym. And that goes for every night of the week. According to one 2015 Sports Medicine review, poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. “Sleep drives the hormonal shifts that promote the body’s recovery to exercise,” says Carlson-Phillips. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.
3 - Be Mindful of Your Electrolyte Intake
Our body also needs fluids and electrolytes to function at its best. Training in the heat means that you’ll sweat more and lose more water which means that you’ll need to drink more fluids to replace the liquid and electrolytes lost. Experts agree on one thing when it comes to how much water adults should drink: that Americans don’t drink enough. Here is one basic rule of thumb: Drink half your weight in ounces daily (ex: a 150lb person would drink 75oz).
For intense workouts or long-distance runs, drink fluids with added electrolytes. Bring a bottle with you to the gym, and make sure you drink before, during, and after your workout! Walking around with a water bottle or sports drink bottle has become part of who I am. Staying hydrated not only helps me to stay on top of my physical performance but also I make sure I am always at my best mentally. Products like Hydra-Guard Sports Drink also help me to make sure I have my proper amount of Vitamins and essential electrolytes. One bottle has 20% of the equivalent Daily Value of Calcium we need alongside only 5g of REAL Sugar and no artificial anything.
Know that as the weather gets warmer it is a time you’ll sweat more inside and outside and plan to have a water bottle with you, almost at all times. But we suggest not just having plain water in it all day. Prior to and during training look for products like Hydra-Guard that will allow you to optimize your training and your hydration. This delicious drink has more electrolytes than Gatorade and a much lower ingredient list.
Ultimately, taking steps towards better mental and physical health will complement one another. When you have a good attitude and you feel well physically, you’ll feel less vulnerable to stress. Moreover, you’ll feel as though the world has more possibilities and there’s more to look forward to during your Spring workouts.
Many professional athletes endorse the use of sports drinks to better prepare them and to stay mentally and physically sharp throughout their season. Minnesota Vikings’ Running Back Alexander Mattison also emphasizes the importance of sports drinks like Hydra-Guard in his preparation to play at the NFL level. “I believe that staying Properly Hydrated with products such as Hydra-Guard is very important because as an athlete, it becomes part of a healthy lifestyle choice and it helps me to prevent any injuries,” says Alex.