Beat the Heat:
How to Stay Cool During Summer Training
Hot summer months are great for hanging by the pool, but not always so great for training. So we’ve compiled a short list to help you stay cool and hydrated on your summer runs!
Drink water daily
An easy way to gauge whether or not you are drinking enough water is to divide your body weight in half; that number is the amount of water that you should be drinking in ounces every day. (Example: A woman who weighs 120 pounds should be drinking 60 ounces of water…120/2 = 60).
On days when you know you will be working out outside and sweating a lot, it is a good idea to increase this amount, since you will be sweating out a lot of what you are taking in. When you are dehydrated, your body is not able to make sweat, and sweat is what keeps you cool!
Replenish lost fluids and nutrients
After your run, it’s important to replace the fluids and nutrients that you lost while sweating. There are a lot of great products and drinks out there to help with this, but make sure you choose one that doesn’t have a lot of added sugar. Added sugars are unnecessary and will only dehydrate you more.
Wear the proper gear
Be sure to wear clothing that is moisture-wicking and light. Cotton clothing will trap your sweat and prevent you from cooling off both during and after your run.
Give yourself time to acclimate
It takes time for your body to get used to the added heat and humidity of the summer. Start off with slower runs, and maybe even shorter distances. You can slowly work your way up to faster and longer runs, but listen to your body. If you are struggling, back off some, or even walk for a little bit.
Happy running; and remember to smile, life is delicious!
Most people think that watermelons contain only sugar and water…It’s true…well…sort of… Watermelons are made mostly of water, 92% water, actually. But, that last 8% contains some super awesome and important nutrients that your body craves!
(click on the image for more info on watermelon!)
Watermelons are part of the Cucurbitaceae family, which also includes cantaloupe and honeydew, as well as squash and pumpkins. While they taste extremely sweet, watermelons are relatively low in calories, contain no fat, and contain fiber, which assists digestive processes.
Watermelon has more lycopene, which is thought to decrease the risk of prostate cancer and heart disease, than any other fruit or vegetable, and is also a good source of vitamins A and C, which are both good for your skin. Watermelon contains choline, a nutrient that plays an important roll in a lot of bodily processes including sleep, memory, nerve impulses, and muscle movement.
The “water” in watermelon is full of electrolytes and makes for a great refreshing post workout snack! Not only is it delicious and hydrating, but it also contains the amino acid, L-citrulline, which is thought to reduce muscle soreness.
(Click on the image for more info on watermelon!)
First off, fruit is delicious and that should be reason enough to eat lots of it. But if you need more incentive, fruits contain many essential vitamins, minerals, and antioxidants that your body needs!
In a series of blog posts, we will touch on some of the important health benefits of our favorite fruits! We hope to leave you with some insight and maybe a craving for a delicious, healthy snack 🙂
Grapes are high in water content and antioxidants including lutein and zeaxanthin (both are good for your eyes). They contain polyphenols, another type of antioxidant, that may prevent or slow some types of cancer and reduce the risk of cardiovascular disease. Grapes also contain fiber, potassium, and the flavonoid, quercetin, a natural anti-inflammatory.
Red grapes contain resveratrol, the phytochemical antioxidant that is known to reduce the risk of stroke, and protects again a variety of diseases including Alzheimers, degenerative nerve disease and some infections.
(Click on the image for more info on grapes!)
Note: The information included above or on any other Flavor Run blog post is not intended to be used as medical advice or as a substitute for advice from a health care professional.