The summer offers an excellent opportunity for those who exercise to enjoy the benefits of outdoor exercise due to the "friendly" weather conditions. Many people look forward to the time when they can escape from the four walls of the gym and take advantage of the natural scenery.
However, those who choose to exercise outdoors should also take some self-protection measures, as the high temperatures can take a toll on their bodies.
Proper nutrition and adequate hydration play a catalytic role in this armouring of the body.
"If you are exercising outdoors in the summer, it is important to ensure that you are consuming adequate carbohydrates, fluids and electrolytes," stresses sports dietitian Kristen Chang, assistant director of the graduate nutrition and dietetics program at Virginia Tech University. "It is essential to maintain appropriate blood sugar levels throughout training," she explains in a university press release, noting that it does not benefit the body to exercise hungry.
Therefore, before going out to exercise, consume foods that will help you replenish the amount of fluids lost through sweat.
Ideally, opt for eating electrolytes, fluids and foods high in water content, such as melon and watermelon, favourite summer fruits, as well as apples, berries and pineapple. Soups, smoothies, peppers, tomatoes and celery are also a good nutritional solution.
At the same time, special attention should be paid to hydration, both before and after training outdoors. A good solution to ensure adequate hydration is to always have a bottle of water next to you so that you can drink frequently.
It is important, however, to adopt the right eating habits after training as well. Have a snack or meal that contains easily digestible carbohydrates and protein.
"It is common for people not to be hungry after a workout, mainly due to high temperatures, which reduce appetite. It is, however, important to supply their body with the necessary nutrients so that it can recover after any physical exercise. In these cases, the 'golden mean' is the intake of essential fluids, such as milk, juices and smoothies," suggests Dr. Chang.
"Make sure you adequately replace the lost nutrients, especially when you sweat a lot," stresses Dr. Chang, while explaining that, through sweat, significant amounts of electrolytes and sodium are lost, which then need to be replenished. The nutritionist particularly stands by the intake of electrolytes through a quality source, suggesting that you include in your diet a sports drink or salty foods.
Finally, as she points out, it is important to give your body the necessary time to adapt. Start with moderate activity outdoors so that you don't overwork yourself and get heat-related illnesses.
"Many people don't realise the impact of excessive heat and humidity on the body. If you feel unwell, slow down or stop altogether. Be proactive and always have a source of fluids with you," concludes Dr. Chang.
Source: ygeiamou.gr
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