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How to Fuel Your Training in the Summer Heat

Summer days are in full swing! And while summertime usually means vacation and a break from school, it also means lots of time for activities and training. For most of our members, martial arts training is just one of many sports and activities they participate in. 

From kids camps to hiking, to mountain biking or rock climbing, there’s a lot of movement happening in our daily lives. In the summer months especially, it’s so important to make sure we’re fueling ourselves and recovering to support our active lifestyles. Here are our favorite tips for keeping hydrated and fueled for training in summertime heat.

Fuel your active lifestyle

A big component of our performance and recovery is nutrition. It’s common to feel less hungry in the summertime heat, but make a point to make sure you’re eating consistently and that your diet includes a variety of fruits, vegetables, proteins and other nutrient-dense foods.

To help fuel your workouts, aim to eat easy to digest carbs with protein 60 – 90 minutes before your activity; a whole grain bagel with nut butter and jam is a great easy to digest fuel source.

After you train, prioritize protein to help your body recover and repair muscles. Your carbohydrate intake is also important to replenish depleted glycogen stores.

A protein shake and a banana is a great option here, or a smoothie with Greek yogurt, oats, and chia seeds which has a great 3:1 ratio of carbs to protein to help optimize recovery.

Hydration 101

Staying hydrated is essential to performance and recovery in the summer months. Carrying a water bottle with you, regardless of your activity, can help you have access to fluids more often and maintain hydration. Drinking cold fluids is a great way to reduce your core temperature in hot weather and make your fluids more palatable, especially in the heat.

Aim to consume ~8 oz of water 30 – 60 minute before exercising or training. While training, try to drink 3 – 6 oz of fluid every 20 minutes. Within 2 hours after training, aim for 16 – 24 ounces of fluid. 

Adding electrolytes to your routine is also important — especially in summer months, when you sweat more and lose more fluids than you would normally. Look for electrolyte mixes that have sodium and/or magnesium and potassium in them to help replenish what you lose in sweat. LMNT or Gatorade make great options here.

Plan ahead

If you’re going on a long bike ride, hike, run or have a long training session on the mats planned, think about packing extra liquids, a quick snack, or a cold pack. You can even consider a cool place to go after training to help prevent dehydration or heat-related illnesses like heat stroke. Being prepared ensures you’re at less risk of dehydration or overheating from your activities.

If you’re fueling your body with lots of liquids, nutrient-dense foods and ways to cool down, you’ll be on the right track for your best performance and recovery, and a summer full of awesome activities and training. Go on, get out there!

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