Summer fitness do’s and don’ts

Summers are made for family get-togethers, beach holidays, and braais, all of which make sticking to a fitness plan extremely tricky. In addition, the South African heat is well known for sucking dry all the energy from your body. However, just because it’s more difficult to work out in summer doesn’t mean you should give up the fitness plan you’ve started. We’ve compiled a few summer fitness do’s and don’ts, to help you make the most of your workout and stay cool in the warmer weather.

Don’t skimp on the water - It’s important to always drink plenty of water, even more so in the warmer weather. Don’t skimp on the water. It’s important to always drink plenty of water, even more so in the warmer weather.

Do use the “lemonade test.” Take a peek in the loo immediately after you urinate, the liquid should be pale yellow in colour. If it’s a vibrant yellow or looks like apple juice, your body is telling you to drink more fluids. Two to three hours before a workout you should generally drink at least 500ml of water, then during your workout drink an additional 250ml of water every 10 to 20 minutes. This is especially important on sweltering South African Summer days.

Don’t binge on protein before a workout - Save the protein bar for after your workout to help you recover and rebuild muscle faster.

Do cool off with your insides with a fruit slushie or smoothie. Did you know lowering your core body temperature before and during exercise can help you perform better? A study published in 2010 in the journal Medicine & Science in Sports & Exercise found that when Australian athletes drank a flavoured slushie before running on a treadmill in a hot room, they could keep up the pace for an average of 10 minutes longer than when they drank cold, flavoured water.

Don’t forget the sunscreen - A good swim session is always a fantastic workout in this summer heat. The sun’s rays bounce off the water and the ground below to penetrate the skin on both sides of your face, making you prone to serious UV damage.

Do apply as sunscreen - that won’t leave an oily white cloud on the water’s surface. Look for a water resistant, SPF 30 broad-spectrum protection sunscreen.

Keeping these tips in mind will ensure you continue to get the best workout possible even during the summer months.

http://www.oprah.com/health/summer-fitness-dos-and-donts-hot-weather-fitness-mistakes