Beating the Summer Heat

Summertime means outdoor workouts, cookouts, and extended holidays. It also means sunburns, dehydration, and a break from our typical eating routine. Think back for a minute to your most recent workouts. How did you feel during your most recent workout? Have you done a benchmark workout in the last month? Did you feel at the top of your game? If you haven't been feeling at your best during workouts, you are not alone. It is not uncommon to feel more sluggish and tired doing workouts during the hot summer months. You may have even seen a decrease in performance on benchmarks when compared to Fall or Spring data. If you have felt this way, don't give up or assume that the program is not working. There are ways to maintain your performance during the summer months, as long as you are aware of what is causing these changes. Increase water intake: During the summer, you sweat more. Increase your water intake by 20-30 ounces. If your body is dehydrated, your performance can decrease by 20%, and your typical water intake is not enough at higher temperatures. Traveling: Traveling can significantly affect your body and how it performs. Set a timer on your phone to remain consistent with meals. If you skip just a few meals, your body starts to burn muscle instead of fat. This is especially important for international travel. Routines: The kids are out of school or you took a week off from work for vacation. Events like these can impact our routine of eating balanced meals. Even a slight change in how you eat can negatively impact performance. Make sure each meal has healthy fats, protein, and carbohydrates to fuel your workouts. If you do have a treat, that is ok! Just be aware of how it makes you feel. Sleeping schedule: Lack of sleep is another common reason for a dip in performance. There are more hours of daylight during the summer, so it is easy to stay up a few extra hours! If you missed a few hours of sleep, you will not have the same energy to complete a workout. It is important to have fun, spend time with your family and friends, and enjoy the summer months. Use the information above to be aware of why your body feels a certain way, and adjust your habits so you can be your most energetic self when you are out having fun! Ivette Johnsen Nutrition Coach Healthy Steps Nutrition