Hey Team! We are in the thick of summer now and temperatures and the humidity are rising. This month’s Coach’s Corner goes over how to train properly and safely during these hotter months.
Summer time is backyard BBQ and afternoons on the boat time, right? Of course! But you don’t want to let the vacation mentality get you off track in your training here at The Academy.
Vacation activities aside, one of the main things that keep people from training in the summer is the heat and humidity.
There are definitely benefits of training in the heat. One in particular is increased cardiovascular and muscular stamina. Training in the heat/humidity is a conditioning technique that fighters from warm climates benefit from because they’ve become acclimated to the heavy heat. They typically last longer in a fight than their opponents who haven’t trained in similar conditions, for obvious reasons.
With that all said, however, with more sweating comes increased dehydration. Dehydration can lead to heat strokes, headaches, and nausea. If you’re dehydrated, you’ll fatigue much faster.
As a rule of thumb you should be drinking half your body weight in ounces of water to stay hydrated. In the summer time, when you’re sweating a lot from being active you may want to drink closer to your body weight in ounces of water a day instead.
You may be thinking about you’ll be spending extra time in the bathroom, don’t worry about it. Staying hydrated helps the body flush out toxins and waste.
In addition to drinking water and staying hydrated, you want to also make sure that you’re putting electrolytes back into your body after a hard training session. Electrolytes are salts that your body needs to recover after strenuous activity. Salt and Potassium are two major electrolytes that your body needs. A great and tasty source of natural electrolytes can be found in coconut water. Try to stay away from “sports drinks” like Gatorade and Powerade if you can, these sports drinks usually contain artificial sweeteners.
Why? Because these types of drinks are loaded with artificial sweeteners and coloring that you don’t want to put into your body on a regular basis. It’s easy to sympathize with the fact that they’re convenient, but sometimes we have to sacrifice convenience for a better, healthier lifestyle.
Along with staying hydrated, make sure that you’re eating a balanced diet of lean protein, lots of water dense veggies, and fruit. Salads are great in the summer because not only are they refreshing and healthy, they’re hydrating! Leafy greens, asparagus, broccoli, kale, and chard are all great sources of vitamins and minerals.
This is also the season of farmer’s markets, so be sure to check out your local market. To find out where the nearest market is to you visit:
Paired with hydrating and eating well, you should also make an effort to cross train outside a few more times a week. The more time you can spend getting your body used to the heat the better off you’ll be. Pretty soon you won’t even notice the humidity!
Start by going for a 3 mile bike ride or run in the evening after work. Make sure you wear sunscreen and bugs spray.
If you absolutely hate the heat, then try training in the early morning or the late evening when temperatures are cooler. This won’t help you build a tolerance for the heat and humidity, but it will be better than not training at all.
Summer time is definitely a time to have fun and relax, but as we said in the beginning – don’t let it deter you and set you back from all the progress that you’ve made. Stay focused!
If you have any questions about training, nutrition, or anything else please talk to your coach.
Until next time!
– Your Academy Coaches
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