Maintaining an Exercise Routine During the Summer Months
The allure of sunny days and longer daylight hours can make outdoor exercise especially appealing.
However, with rising temperatures comes the need for caution and smart planning to ensure that workouts remain safe and effective. With a few adjustments and the right approach, fitness goals can still be met in the summer season by following tips to stay cool, hydrated, and motivated.
Timing is key
Schedule outdoor exercise before 9 am or after 7 pm when the temperature tends to be cooler. It is also recommended to avoid exercising outside when temperatures are above 90 degrees.
Hydrate
Drink water before, during and after physical activity. Water is a good choice because it moves quickly through the digestive tract and into tissues. For exercises that last longer than 60 minutes or cause profuse sweating, choose sports drinks to help the body rehydrate more efficiently.
Move Indoors
Choose indoor exercises like Tai Chi, Yoga or Pilates which all offer a great work out. Also, visit the pool as it is not only refreshing but also provides a venue for low-impact and effective exercises.
Dress for Success
Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric also can be a big help. Protect yourself from the sun with sunglasses, a hat or visor and plenty of sweat-resistant sunscreen.
Know the Signs
Exercising in hot, humid weather can rapidly raise the body’s core temperature, increasing putting you at risk of heat exhaustion or heat stroke. Some signs of heat exhaustion include muscle cramps, fatigue, weakness, dark urine and for more extreme cases of heat stroke signs may be rapid, weak pulse, confusion or a body temperature greater than 103 degrees.
Choosing your Workout Foods
Replenishing lost nutrients can be especially difficult when working out in hot weather regularly. Choosing specific foods that are high in water, protein, and other nutritional needs can make a significant difference. The right fuel will keep you feeling and performing your best while staying active during the summer months.
Carbohydrate Rich Foods
· Quinoa
· Oats
· Bananas
· Sweet potatoes
· Beets
· Oranges
· Blueberries
· Grapefruit
· Apples
· Chickpeas
Hydrating Foods
· Cucumbers
· Tomatoes
· Watercress
· Apples
· Celery
· Lettuce
· Watermelon
· Peaches
· Zucchini
Electrolyte Balancing Foods
· Bananas
· Coconut water
· Watermelon
· Oranges
· Yogurt
· Spinach
· Avocado
· Tomatoes
· Celery
· Coconut milk
Check out these hydrating recipes to make for your next workout:
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
August 4th-10th of this year is designated as National Farmers Market week which highlights the important role farmers markets play in our local and national food system. Learn about farmers markets and role they play in your community and health with our previous edition of Food for Thought!
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