Summer Exercise Tips
It is getting HOT out there!
Whether you’re an avid summer runner or you’re (im)patiently waiting for indoor gyms to reopen in Ontario, chances are pretty high you’re going to be exercising in another wicked hot summer.
So we need to plan accordingly!
Here are a few quick tips and strategies to maximize your outdoor summer training sessions:
Drink Adequate Fluid
Don’t wait until just before your run or your training session to get hydrated.
Aim to drink 2-3 litres of total fluid/day. All fluids count - including water, coffee, tea, iced coffess, juice, smoothies, etc. - but water should make up the bulk of your fluids.
During exercise (outdoors), drink 3-4 cups of fluid/hour of exercise. If exercising for an hour or more, add in some electrolytes or use a sports drink to replace those electrolytes lost through sweat.
Drink Cold Water
Drinking cold water or other fluid before and during exercise. This can help to cool your body internally during hot temperatures and may help improve performance.
Use Ice Packs
If you are prone to overheating and you’re hydrating appropriately, take advantage of ice packs or cold washcloths if you can. Cool down in between sets and reps if your training allows. This may also help improve performance and reduce the rate of perceived exertion.
Eat Adequate Carbohydrates
You still need carbs to fuel your exercise session.
Aim for 15-30 grams of easy-to-digest carbs before training (e.g. 1 banana + 1 cup of milk).
For exercise lasting 1-2 hours, have 30-60 grams of carbohydrate/hour during exercise (e.g. sports drink).
Carbs also help with hydration and protect the gut from injury during exercise in the heat, - particularly glucose and fructose commonly found in sports drinks.
Manage Your Expectations
Recognize that you probably won’t be able to push as hard in your training session in a hot, humid climate compared to a cooler one. That is okay. You will still get a great workout in!
Dress Appropriately
Wear loose-fitting, sweat-wicking clothing.
Wear sunglasses.
Wear a hat.
Wear Sunscreen
Enough said.
Train at the Right Time
Train early morning or later evening when the temperature is cooler. Avoid training during the heat of the day between 10 am - 2 pm.
Low FODMAP
A low FODMAP diet may help alleviate GI distress in some athletes - with or without IBS. However, a low FODMAP diet may increase GI injury so it is important that carbs are consumed before and during exercise AND that the diet only is used for the short term, as applicable.