Summer is finally here and it’s time to get active and embrace the outdoors. However, the hot weather does bring a new set of challenges and you might find yourself feeling less motivated. Working out in the summer you have a higher risk of overheating and getting dehydrated which could lead to increased soreness afterward. There are several things you can do to prevent this. With a few quick tips, you can reduce workouts’ aches and pains this summer.
Fuel Your Body
As you know what you consume has a direct effect on your health, performance, and your mood. If you are dealing with delayed onset muscle soreness (DOMS), which is a dull, aching pain experienced 24 to 72 hours after exercise, you should fuel your body properly. There are many foods and supplements that can help you ameliorate the effects of training. This will give your body what it needs so your muscles recover.
A basic way to reduce workouts’ aches and pains this summer is by staying hydrated. You may need to hydrate more during the hot weather as you’ll be sweating more and losing electrolytes faster. For this reason, it’s best to always keep a refillable bottle with you. A simple method of assessing hydration is via urine color (your urine’s color should be light yellow) and your thirst (being thirsty means that you are already dehydrated and had significant fluid losses).
The Strength and Conditioning Journal has several recommendations for fluid replacement before, during, and after exercise:
- You should drink 17- 20 oz of fluid 2- 3 hrs before working out and another 8 oz 20- 30 min before starting your workout.
- Shorter duration exercise bouts (<1 hour) require that athletes replace fluid losses by drinking 7- 10 oz of water every 20 minutes
- High-intensity events lasting longer than 1 hour or lower-intensity events lasting several hours would warrant the use of carbohydrates in addition to simply replacing fluid losses: 30 to 60 g/h (0.5–1 g/min) of carbohydrates to maintain blood glucose levels and exercise performance
- Athletes also need to replace electrolytes lost through sweating. You can do so by adding a pinch of high-quality sea or Himalayan salt to your water
- Post-workout, you should drink at least 8 oz of fluids
It’s important to warm up properly before working out. This should involve at least ten minutes of lighter exercise before increasing the intensity. You should also stretch after your warm-up. You should also be mindful of your body and any warning signs of overheating before and during exercise.
Switch Up Your Routine
If you’re looking for a way to find motivation for working out in the heat, you could try switching up your routine. You could alternate indoor and outdoor workouts, for example. Other options are to exercise during cooler times of the day or lower the intensity of your summer workout. You could also try a new activity for the summer and set different goals. It’s always a good idea to set yourself specific, measurable goals as this is very motivating.
There are several alternative tools and techniques that can help reduce workouts’ aches and pains this summer. These include self-massage and acupressure, for instance. It’s worth investing in a couple of tools you can use at home. You can find these online on sites such as ScripHessco. Pay more attention to your recovery in summer and find the tools and techniques that help you to fully wind down after a workout. This should help to reduce any aches and pains and give you the motivation you need to carry on working out in the heat.
Stretch and Recover
Other ways to reduce workouts’ aches and pains are stretching and resting properly to allow your body to recover. Practice long-hold stretches after your workout. This will help to relieve tension in your muscles. You may also need to give yourself longer to recover from a workout in the summer. Your body works harder in the heat, so take plenty of time to rest. A healthy sleep pattern is an essential part of your recovery as well. If you’re finding it difficult to sleep, here are a few tips for sleeping when it’s hot.
The summer is a great time to stay active. Implement some of the tips described above so you can reduce aches and pains associated with your workouts, enjoy this season, and achieve your fitness and health goals.
To a Fitter Healthier You,
The Fitness Wellness Mentor