5 Tips To Beat Da Heat
Dog Days Of Summer
We could not have moved into our new climate controlled facility at a better time. Before writing this I took a look at the 10 day forecast. 8 out of those 10 days the temperature will rise above 90 degrees!
If you plan to workout this summer here are a few tips to keep you hydrated.
1. Hit Workouts Early
The 6 AM crew hits a fun but tough sled pull workout
On days when the highs are in the mid 90's, the lows are still in the 70's. This means you can workout at one of our morning classes and miss the stifling 5 PM heat.
Waking up early and hitting the workout in the AM also means that you will be less fatigued. If you spend most of your days outside, chances are the extra stress from the heat will leave you exhausted before you even step into CrossFit Petram.
2. Skip The Cup O' Joe
Skipping your afternoon coffee break might help you stay a little more hydrated. Stimulants, like caffeine, suppress a hormone called ADH (antidiuretic hormone) , and pushes water out of your body. That's why you're always running to the bathroom after you finish your cup.
This lower volume of water in your body paired with dilated blood vessels and increased heart rate can make you light headed and in some extreme cases faint. Its best to stay away from stimulants like preworkout drinks and coffee at least 4 hours before a workout on hot days.
3. Drink Till Your Pee Is Clear
Everyone knows that the clearer your pee is, the more hydrated you are. It's completely true!
Your body has it's own way of telling you when your tank is half empty or when its full. Use it. Keep a large bottle of water by you at all times and keep drinking.
Just be aware that if your drinking lots of caffeine it will cause your pee to be clear even when your not hydrated. So don't let it fool you!
4. Electrolytes
Drinking water alone isn't always enough. When we sweat we lose vital electrolytes that help our muscles function properly.
Drinking only water and not electrolytes can cause an imbalance which will lead to decrease performance, cramps and sometimes an upset stomach. Eating lots of fruit (like bananas), and drinking non sugary sports drinks like Propel will help keep you performing your best.
5. Big meals = big trouble
Big, carb loaded meals can cause issues during tough workouts. After big meals your body pushes blood to your digestive system, instead of your muscles. This diverted blood flow can hamper your ability to cool yourself, get oxygen to muscles and get rid of metabolic wastes that build up during exercise. All of these will keep you from performing your best.
It's best to avoid large sugary meals at least 2 hours before working out. Small healthy snacks like fruit are alright up to 20 minutes before starting class. Tolerances for eating before exercise differ from person to person, so it's best to experiment to find out what works best.
The Take Away
Keeping hydrated is simple. Keep water nearby at all times, and keep away from drinks and food that have a diuretic effect.
These common sense tips will keep you performing your best in and out of the gym all summer long!