7 tips for summer sports or Activity
You like to be in shape and there is no meteorological situation that separates you from your goal. Of course, always with security. Hence, summer sports are also part of your plans. Of course, as you know, in the summer it is necessary to take a series of precautions, both outside and in the gym, to avoid suffering a heat stroke in sports. Looking for tips for sports in the summer? Don't miss the ones we bring you from Your Health Blog!
1. Hydration is a must: drink a lot
We have already discussed the importance of hydration in summer. And is that dehydration can be your worst enemy at this time. You must prevent it! Keep in mind that, generally, in summer you sweat more when doing sports, so it is important to replace the water you are losing. And, precisely, in this fluid replacement is the key: water and, even, isotopic drinks will be your great allies to prevent heat stroke by doing sports. Do you want a magic number? Drink two glasses of water just before launching into the activity and drink from time to time during it.
2. The best time of day to do sports
If you go to a gym in the summer, they probably already have adequate ventilation for this time of year. But if you do sports outdoors, you will have to pay close attention to what hours you do it to avoid heatstroke. Avoid doing sports in the hours when the temperatures are highest. These are the ones that go from 12:00 to 17:00.
The best times of the day to do sports in summer outdoors are the first hours of the morning or at sunset, from 8 in the afternoon. If you live in a big city, it is also important that you try to avoid environmental pollution. In this case, the best moments to train will be the first hours of the morning or at night.
Running is one of the most practiced sports in summer, however, like all outdoor sports during the summer season, some precautions must be taken and at Your Health Blog we want to give you more advice on how to practice this sport during the summer. You will find more information on the following button.
3. Wear the right outfit for the sport in summer
When doing sports in summer, don't ask your clothes only for comfort. At this time of year, opt for loose-fitting, breathable clothing. The most suitable material for your garments, both at the T-shirt, tracksuit and socks level, is cotton. This material helps air circulate inside. And the same goes for footwear. Do not settle for only sports that allow you to train comfortably, these must also perspire well.
4. Do you do sports outdoors? Don't forget sun protection!
Another element to take into account when doing sports in summer outdoors is the sun. Even on those days when the sun can't be seen well and the sky seems to be more covered, you risk burning yourself. Avoid damaging your skin by using a sunscreen suitable for you. Keep in mind that if your skin isn't brown yet or you have fair skin, you better go for a high factor protector. Opt for a sweat-resistant light cream and apply it, especially on the forearms and face.
5. If you notice that heat affects you
This is not the time for you to become extremely strict with your physical activity, especially if you do it outdoors. Factors like dehydration and high temperatures can lead your body to a certain imbalance. If you notice any of these symptoms both during and after the activity, to:
- Headache.
- Loss of efficiency.
- Loss of strength.
- Cramps in the abdomen or legs.
- Exhaustion.
- Contractures.
- Hypothermia.
- Increased temperature in the skin.
- Thirst.
If when you stop exercising, you notice a severe headache, your body temperature is very high and does not drop, serious contractures with muscle spasms, or very severe exhaustion, it is best to see a doctor.
6. Recover well after the activity
Recovery is already important throughout the year, but when playing sports in summer, it is even more so. Moisturizing your skin by wetting it from time to time during activity can feel good, just like taking contrast baths or taking a cold bath directly after training can be useful for this purpose.
Sleep hours are also essential. These should range between 7 and 8 hours. If you have not rested well due to the high temperatures at night, it is better that you do not train very intensively that day and that you do it for less time.
If you always ask yourself after playing sports how not to have stiffness the next day in the article "How to avoid stiffness after playing sports" you will find very useful advice.
7. Have a diet according to the time of year
As you know, when it comes to taking care of yourself, not only what you do matters, but also what you eat. Also, it is very important to know what to eat after each workout. A balanced diet is a must for you. When it comes to practicing sport in summer, you will surely appreciate the guidelines of the Mediterranean diet and include aspects such as the following:
- Do not miss fresh fruits and food: these will be your great allies before starting to play sports in the summer. Drinking fruits with many carbohydrates and water, such as melon and watermelon, in a moderate way, will be great. An option to consider can be to take a couple of slices of melon accompanied by water just before you start running. This type of food will come in handy to replace fluids also after activity, also providing you with minerals and vitamins.
- Opt for fresh drinks, without being cold: water and isotonic drinks should not be missing from your diet. To these liquids, you can add juices, protein, and carbohydrates, but even if the temptation calls you, try to drink them fresh and not cold to absorb them properly.
- Foods that give energy and fiber: and among all the options we highlight dried fruits, which will give you extra energy if you take them before starting your routine.
- Milk can be a good company: where you have milk, milk can help you recover after sports thanks to its essential micro and micro nutrients. If you can, choose it better skimmed.
0 Comments