Rehydrating and refueling post-workout is always important, but during the hottest months of the year—when your workouts get extra sweaty—it’s especially critical. Not only do the right nutrients and plenty of fluids help your body recover after a hot summer workout, but they also set you up to perform well next time you get after it.
Use this guide to tweak your post-workout routine so you can stay safe and fit all summer long.
Your Body During Hot Summer Workouts
“When we exercise and move our bodies, we create excess heat,” That’s where sweat comes in. “The way we lower our core body temperature during exercise is through the evaporation of sweat from our skin,” “It’s the actual evaporation process that causes the cooling.” Just how much you sweat, of course, depends on a number of factors. “Sweat rates are highly individual and are affected by genetics, age, ambient temperature, fitness, and acclimatization,” “The rate at which dehydration occurs varies from person to person.”.
Because humid air makes it difficult for sweat to evaporate, your body has a harder time cooling down in sticky weather. “In a hot, dry environment, evaporation can account for 98 percent of the cooling of the body,”. “In a humid environment, it accounts for just 80 percent.”
As a result, your body produces even more sweat in attempt to regulate your body temperature in these environments. Since you lose fluids and electrolytes in your sweat, working out hard in the heat can quickly push you towards dehydration.
Signs Of Dehydration
Of course, this is bad news for your performance, recovery, and overall health. “When we become dehydrated, our bodies are essentially experiencing a form of additional stress,”.
The potential impacts are many, including:
⇒Slow delivery of nutrients and oxygen to our cells
⇒Altered body temperature
⇒Increased muscle cramps
⇒Decreased cognitive function, and more
⇒Increased heart rate
⇒Decreased blood pressure
⇒Fatigue
⇒Headaches
⇒Lightheadedness
⇒Decreased athletic performance
⇒Nausea and vomiting (in serious cases)
Exactly WHat To Eat And Drink After A Hot Summer Workout
So, how does all of that translate into your post-workout plan? Here’s how to refuel and rehydrate after a hot summer workout.
1. Water
Good ol’ H2O is (unsurprisingly) key here. “It helps to restore water balance and lower core temperature,”.
In addition to downing water after your workout, drink plenty in the two or three hours prior. (If you exercise first thing in the morning, hydrate the night before.)
2. Fruit
“Fruits, like watermelon, have a high-water content and can be great vehicles for hydration,”, “Many people crave a cold fruit after hot exercise because it’s refreshing and offers necessary sugar, too.”
Another great option: Tart cherries, which provide antioxidants and may reduce muscle soreness,.
To improve post-workout recovery, pair your fruit with some protein.
3. Yogurt
“While yogurt offers some fluid for hydration, it also provides carbohydrates, protein, and electrolytes,. “It’s the whole package!”
For additional carbohydrates and nutrients, add some fresh fruit. To up the sodium content, add salted nuts or seeds.
4. Pretzels
Since sodium is the electrolyte we lose the most of during exercise, it’s essential to replace it after a sweaty session. One easy way to do it: Snack on salty pretzels alongside your water.
5. Sports Or Electrolyte Drinks
Most sports drinks, electrolyte mixes, or homemade electrolyte drinks combine water, carbohydrates, and electrolytes to help replenish your body.
If you want to reduce the added sugars in your pre-made sports drink, dilute it with water. Or, make your own by combining 100 percent juice, water, and salt,.
6. Chocolate Milk
With the ideal blend of protein and carbohydrates, chocolate milk—which contains more carbs than the plain stuff—is a great post-workout liquid option,. It also offers hydration and electrolytes, like sodium and potassium.
If you’re not a dairy drinker, opt for a plant-based milk source that contains some protein, like soy or pea protein milk,.
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