14 Oct Key Ingredient for a Summer Workout
Do you find yourself feeling more fatigued when it’s warmer? Do you feel like workouts are harder on your body in the summer?
It could be that you’re not staying as hydrated as you would during the other seasons.
Dehydration occurs when you use or lose more fluid than you take in and your body doesn’t have enough water and other fluids to carry out its normal function.
The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.
So it’s safe to say keep an eye on your water intake; this might be extreme for some, but the colour of your urine can show you whether or not you’re hydrated enough or need a bit more H20 in your system.
Vigorous or prolonged physical activity (especially during warmer temperatures) can lead to a significant increase in the body’s core temperature of which usually results in a higher sweat rate, that leads to the loss of bodily fluids and electrolytes and can cause mild to moderate dehydration. Regular consumption of water and the assistance of electrolytes will keep you in check and reduce the effects of dehydration.
Also, did you know up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. Keeping yourself hydrated will allow your muscles and organs to function the way they should.
Let’s make water more interesting
Don’t let the heat deter you from working out during summer, just remember to stay hydrated. We know that for some hydration can feel like a chore or not taste good, if that is you check out these ideas to spruce things up and make your water interesting!
- Adding lemon or lime
- Freeze mandarin segments or use frozen fruit to replace ice cubes
- Gatorade/powerade for added electrolytes
- Try some new tea
- Infuse your water with interesting, fresh combinations:
- Fresh berries and mint
- Lemon, lime, cucumber, mint and ginger
- Strawberry, basil and lemon
- Pineapple, coconut and lime
- Watermelon, kiwi and lime
- Raspberry and rosemary
Remember if you’re out in the sun, don’t forget to wear some sunscreen as the Australian Sun can cause more damage then what appears on the surface.
Essential part of treatment at Health Place
Aside from being an essential part of a workout, keeping hydrated is also key when you receive a treatment. Drinking water after a treatment is essential for muscle recovery and excess soreness as staying hydrated helps transport oxygen to all cells. It will also help with headaches and help with general recovery as treatments can take a toll on your body. This is especially important in the summer with added heat and humidity which makes everyone more prone to dehydration.
Need more? Visit your therapist at Health Place
At Health Place we have talented therapists who will always assess your pain or injury first before treatment and give you a treatment plan and exercises for you to do at home tailored to your needs.
For any more information or questions, feel free call us at (07) 3852 2434 or email us at firstname.lastname@example.org
According to QLD Health and the WHO, if you are experiencing any of the following please stay home and seek professional medical advice:
- Sore Throat
- Runny Nose
- Difficulty Breathing
The Australian Government has set up a Coronavirus Hotline for those needing more information: 1800 020 080