Summer sport: 5 useful reminders and tips
Well, haven't you forgotten something?
Sunscreen? Sunglasses? Fun Bermuda shorts? Deodorant?
All good? Ah, finally on vacation! How wonderful!
The beach and fine sand are yours. To you, sunbathing and summer activities.
So you're going to take advantage of this opportunity to do some sport and really get into shape? What a great idea!
And what do you have planned? Any ideas?
OK, no problem, we'll give you a few tips and you can have all the fun!
1. Choosing the right moment
No, exercising in the sun doesn't make you lose weight!
In summer, some people think that getting active in the heat burns fat... Not at all!
You'll just sweat more! And you'll risk a nice sunstroke...
So, if you want to exercise outside... Choose times when the sun is still shining.
Example: early morning before 10am or late evening around 7pm.
Especially in hot weather: choose shade. Choose cool places like forests or any other place well sheltered from the sun.
Consult the weather and temperatures, day by day, to plan the best time.
2. Drink plenty of fluids regularly
In summer, the heat makes us sweat more. The body is thus able to maintain its temperature.
It's therefore essential to stay as hydrated as possible.
Usually, you need to drink at least 2 to 3 liters of water a day.
Are you going for a run? Or do some other physical activity?
So remember to stay hydrated before, during and after exercise.
Don't even wait until you're thirsty, okay? Just sip regularly.
Some specialists recommend drinking 1.5 liters of water per hour when you're very active.
(I did say water, we're going to avoid alcohol and drinks with too much sugar... Save it for the aperitif!).
3. Don't forget fruits and vegetables!
"Eat 5 fruits and vegetables a day."
Yes, I know, you know the phrase by heart... It's almost annoying!
Yes, but it's not stupid to think about it, especially in summer.
When you sweat, you lose water, but also mineral salts...
So drinking well can and should be accompanied by a diet rich in water, vitamins and minerals : watermelon, melon, orange, banana, kiwi, grapes, apple, etc.
An excellent fuel for your sporting efforts.
That's a bonus for you!
Remember to eat 3/4h beforehand to give yourself the energy you need to support your activities. You need fats and carbohydrates: rice, pasta, semolina, wholemeal bread, avocado, almonds, etc.
Wouldn't it be a shame to get sick in the middle of the forest?
4. Don't wear just anything!
Needless to say, if you want to get moving in summer, you don't need several layers on your back...
Your clothes have to let your body breathe!
I've just explained that you're going to sweat a lot... No need to get out your sweater and balaclava in the heat!
And avoid dark colors that retain heat...
You can either wear light cotton clothes, or opt for special sportswear... Some of these are designed to allow air to circulate and so limit your perspiration.
Don't forget your cap (white if possible) ...
And your sunglasses (real anti-UVB and UVA sunglasses, with CE markings and photochromic lenses that you can select according to your activities... And avoid the fake ones, you know the ones that are useless but look good on you).
And of course, we slather on the sun cream (waterproof for sweat...) It's not fun, but it's effective!
5. Listen to your body
Beware: heat has unexpected consequences for your body!
You may be a keen sportsman, but you're in for some surprises...
Your body doesn't have the same capacities and reflexes under a scorching sun. Your body will use more energy than usual. Think about it!
More perspiration, more heartbeat... Don't be surprised if you're more out of breath than usual.
So don't try to be a hero and push yourself too hard... OK? If you feel nauseous, dizzy or have a headache, take a quick break, drink plenty of water... Rest.
And if it persists, go and see your doctor... Sunstroke can happen!
Well, I think you're all set now.
Don't forget these 5 tips!
A good sportsman is worth two, isn't he? Or something like that!
Have a great vacation and have fun.
We'll be in touch soon to help you choose your summer sport... if you're still hesitating!
See you soon, and drop us a line to tell us about your exploits.