It’s time to get set for training in the warmer weather with our Summer essentials.
It might be hard to imagine training in blistering heat with this strange array of weather we are having at the moment but here’s keeping our fingers crossed that we do get some Summer warmth soon!
To prepare you for exercising in the heat and especially outdoors, there are a few important things to consider.
- Insect repellent: be sure to buy one that’s strong enough and combats a variety of bugs. Also spray under your clothes not just on bare skin as those midgies get everywhere!
- Water: such an easy one you’ll already be in the habit of but you may need to double up your water bottles or think about freezing a bottle of water that can defrost during your session, so you have lovely cold water to hydrate with once you’re finished.
- Sun protection in the form of suncream, a hat, sunglasses, think about the areas that are exposed during the session which you might forget to put cream on – like the back of your neck or the tops of your ears or your bald patch if you have one!
Refuelling after a session is so important, often people can struggle with this in intense heat. Think about eating light and fresh – a fruit salad with protein yoghurt, overnight oats, a protein smoothie, peanut butter, eggs or avocado on toast.
Once your body has cooled down and you feel like eating, pick hydrating fruits, we’ve listed some of the top foods for hydration below:
Watermelon, strawberries, blueberries, pineapple, peaches, oranges, cucumber and tomatoes.
Smoothies are the ideal filler after class for freshness and hydration. Chop and freeze some fruit before your session, blend with water, milk or yoghurt (or a mixture of all 3) once you’re back.
Top tips for smoothie making:
- To add protein blend in porridge oats, peanut butter or protein powder to replenish those muscles post workout.
- Adding chia seeds to your smoothie will add extra fiber and thicken the texture.
- If you use water instead of milk it will give a thinner consistency, if you are avoiding dairy milks try an alternative like almond, soya, oat or rice milk, UHT versions are just as good as fresh.
- Blending frozen banana or avocado gives a creamy texture.
- Freezing fruit that’s about to go off for smoothie is the perfect way to save on waste!
We hope these ideas help keep you hydrated throughout the Summer months.