W E E K E N D WARRIORS
STAYING STRONG in the HEAT
Our advice is to slow down when it's super hot out, and we get it: sometimes that's not possible. Training schedules, personal availability... and let's be honest: there are times you just don't want to.
Who // what // where // when
Ideally, start earlier in the season so you can naturally get used to the rising temps. WHO: Use this summer to try out training with a friend. You'll hold each other accountable: not just to your goals, but to your own safety, as well. As it gets hotter, make sure to reduce the intensity of your workouts and take as many breaks as you need. You’ll build endurance faster, and you'll have fun doing it with someone else around.
Eat whole foods and drink enough fluids. WHAT: When the foods that we eat are whole, the body knows better how to break it all down and digest it. Carbs aren't your enemy in the summer, either: fruits will help to hydrate you, nourish you, and give you the glycogen boost that you'll need to keep going.
WHERE: You’re going to be outside: don’t forget the sunscreen! Experiment with what works for you: you may need a waterproof blend to avoid the dreaded eye-drip. Make sure the clothes you wear are loose fitting, and ideally sweat wicking. This will decrease the stress load on your body.
WHEN: Make sure you sleep in a cool room and you’re getting around 8 hours of uninterrupted sleep. Our muscles repair in our sleep and we also use this time to synthesize new information: both mentally and physically.
stretch well - before and after
Stretching is a great way to get in touch with what's going on in your body. Use the heat to your advantage and really feel your areas of tightness before you get moving, but make sure to take it easy: the deep stretches always come after your workout, when your muscles are looser. A great post-workout area to focus on is your IT band, which athletes usually attack with a foam roller. But not so fast!
When using a foam roller, we recommend getting your knowledge on and learning a bit about muscle insertions and attachments. Using the dreaded IT band as an example: did you know, a foam roller CAN help, but considering that the iliotibial band is essentially a tendon to store tension, we recommend that you roll the areas AROUND the IT band? Specifically, use the roller to ease the tension in your glutes and your TFL (tensor fasciae latae), thereby releasing the tightness in the IT band.
make sure you're properly hydrated
In general, you should drink half your body weight - in ounces. That means: if you're 160 pounds, you should drink 80 oz of water - in the winter, without exercising. (We know: that's a lot. For those of you who have trouble downing that much H20, you can read our article about the wonders of hydration here.)
In the summer, your hydration needs increase: more activity, more time in the sun, more sweating.
Sweet "Electric" Water
With a satisfying lemon tang, this water blend will help to keep you hydrated and invigorated. Maple syrup contains calcium, iron, magnesium, manganese, potassium, and zinc, and Himalayan sea salt adds phosphorus and chloride to that mix (in addition to 82 other minerals!).
2 oz. boiled water
14 oz. cold water
1-2 T. Grade B maple syrup (now known as Grade A Dark)
1-2 t. Himalayan Pink Sea Salt
Juice of 1/2 a lemon
Combine maple syrup, salt, and lemon juice with the boiled water. (Some prefer it stronger, some like it lighter. Experiment! Mix it up!)
Stir until ingredients are dissolved. Add the rest of the water; ice optional.