You like to be in shape and no weather situation separates you from your goal. Of course, always safely. Hence the sport in summer Also be 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 heat stroke during sports. Are you looking for tips for doing sports in summer? Don’t miss the ones we bring you from Mundo Fitness!
1. Hydration is a must: drink a lot
We have already talked to you about the importance of hydration in summer. And it is that dehydration can be your worst enemy in this era. 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 isotonic drinks will be your great allies to prevent heat stroke while doing sports. Do you want a magic number? Drink two glasses of water right before before launching into the activity and drink every 15 minutes.
2. The best time of day to play 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 time you do it to avoid heat stroke. Avoid doing sports during the hours when temperatures are highest. These are the ones that go from 12:00 to 17:00.
The best times of day to play sports outdoors in summer are early in the morning or at dusk, starting at 8 p.m. If you live in a large city, it is also important that you try to avoid environmental pollution. In this case, the best times to train will be early in the morning or at night.
running is one of the most practiced sports in the summer However, like any outdoor sport during the summer season, some precautions must be taken and at Mundo Fitness we want to give you more tips about what are the best exercises for runners. You will find more information in the following button.
3. Wear the right outfit for sports in summer
When playing sports in summer, don’t just ask for your clothes for comfort. At this time of year, opt for loose, breathable clothing. The most suitable material for your garments, both at the t-shirt, tracksuit and socks level, is highly breathable technical material. This material helps air circulate inside. And the same goes for footwear. Don’t just settle for sneakers that allow you to train comfortably, these must also breathe well.
4. Do you do sports outdoors? Don’t forget sun protection!
Another element to take into account when playing sports outdoors in the summer is the sun Even on those days when the sun is not visible well and the sky seems to be more overcast, you risk getting burned. Avoid damaging your skin by using a sunscreen that is right for you. Keep in mind that, if your skin is not yet dark or you have light skin, it is better to opt for a high factor protector. Opt for one light cream that is sweat-resistant and apply it, above all, to the forearms and face.
5. In case you notice that the heat affects you
This is not the time for you to get extremely strict with your physical activity, especially if you do it outdoors. Factors such as dehydration and high temperatures can lead your body to a certain imbalance.
If you notice any of these symptoms both during and after activity, to:
- Dizziness and/or loss of balance.
- Headache.
- Loss of efficiency.
- Loss of strength.
- Cramps in the abdomen or legs.
- Exhaustion.
- Contractures.
- Lipothymias.
- Increased skin temperature.
- 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, lipothymia 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 doing sports in summer, this is even more so. Moisturizing your skin by wetting it occasionally during activity can do you good, as can do contrast baths or directly take a cold water bath after training it can be good for this purpose.
Sleep hours are also essential. These must oscillate between 7 and 8 o’clock. If you have not rested well due to the high temperatures at night, it is better that you train with low intensity that day and do it for less time.
If you always wonder after doing sports how not to have soreness the next day In the article “How to avoid soreness after playing sports” you will find very useful tips.
7. Eat 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. Additionally, it is very important to know what to eat after each workout. The balanced diet is a must for you. When it comes to practicing sports in summer, you will surely appreciate the guidelines of the Mediterranean diet and include aspects such as the following:
- Don’t miss fruits and fresh foods: These will be your great allies before starting to play sports in the summer. Eat fruits with lots of carbohydrates and waterlike melon and watermelon, in moderation will be great for you. An option to consider may be to have a couple of slices of melon accompanied by water just before you start running. This type of food They will come in handy to replace fluids also after activity, also providing you with minerals and vitamins.
- Opt for cool drinks, without being cold: Water and isotonic drinks should not be missing from your diet. You can add juices, protein and carbohydrates to these liquids, but, even if temptation calls you, try to eat them fresh and not cold to absorb them properly.
- Foods that give energy and fiber: and among all the options we highlight the dried fruits, They will give you extra energy if you take them before starting your routine.
- Milk can be a good companion: It can help you recover after sports thanks to its essential macro and micro nutrients. Yes you can, choose it better skimmed.
Are you looking for more tips for practicing sports in summer? Ask us!
Share this content:
