It's time to get outside and exercise! Just keep these tips in mind.
This summer the weather has been hot, hot, hot!
Many fitness enthusiasts take advantage of the warm temperatures to get outside and enjoy their favorite exercise, whether they're running, swimming, biking, hiking or just taking a walk. Whatever exercise you choose is up to you, but there are a couple tips to keep in mind when the weather starts to really sizzle this summer.
Competitor Magazine's contributing editor and U.S. Olympian Alan Culpepper shared his top 10 tips to keep in mind while your exercising in warm weather.
Check it out:
1. Fact: It takes about 20 minutes to actually absorb the fluid you are taking in, so drinking large amounts right before you head out the door will not take effect until several miles into a run. Refuel all day!
2. Hydrate, hydrate, hydrate! Drink 4-6 ounces every 20 minutes for runs longer than 75 minutes. For runs in the 50-75-minute range, drink 8-10 ounces every 15 minutes.
3. Did you know Just drinking water won't cut it? Electrolytes are crucial along with sodium and adding a sports drink to your pre-race hydration routine.
4. Less is more? Not when it's hot! Look for lightweight, tightly woven, moisture-wicking clothing (A white cotton T-shirt has a very low UPF protection factor.). Long sleeves will keep your skin cool- sweat acts as a cooling agent. And don't forget that sunscreen.
5. My eyes! Look for hats that have built-in UPF sun protection and get a good pair of performance sunglasses to protect your eyes.
6. Say goodbye to friction: Make sure you're wearing non-cotton, moisture-wicking socks, which will help reduce friction inside your shoes and keep your feet dry when they start to sweat. Cut down the chances for blisters!
7. Ease on down the road: Easing into the run will also help your body adjust to the conditions and not send your system into a state of shock by going out too aggressively.
8. Post Run Hydration: Drink 24-32 ounces of some form of electrolyte blend.
9. Cool It Down: Tasty frozen treats are not just for fun summer days of leisure, they can also help cool you down and properly hydrate post work out! Grab an endurance ice pop that are high in electrolytes, low in calories and caffeine and gluten-free!
10. Replenish: Yes, hydration is key, but so is the need to take in more carbohydrates and protein post run to replenish your body. 1 chicken breast or 1/2 cup of nuts or 2 eggs and a few ounces of cheese are great post-workout options to get the recommended 15-30g of protein.