As summer draws near, people exercising outdoors – from newcomers to top athletes – should make adjustments or their workouts could suffer, says Marni Sumbal, a prominent exercise physiologist and board-certified sports dietitian.
Sumbal’s 5 Top suggestions to train smart in hot weather:
1. Reduce the intensity, stay inside or work out during off-peak hours. For the first month of hot weather, scale back until your body adjusts to the heat. Pushing too hard too soon can lead to fatigue or injuries. If you don’t want to reduce the intensity, work out either early in the morning or later in the evening, when the sun is down. You can also spend at least part of the workout indoors.
2. Hydrate. You will sweat more in the summer, which can cause headaches, nausea or fatigue.During a 60-minute workout, drink 20 to 28 ounces of either water or a sports drink. Sports drinks can be especially helpful because they contain carbohydrates (Sumbal recommends consuming at least 30 to 60 grams) as well as electrolytes (consume at least 400 milligrams of sodium). Afterward, she suggests either tart cherry juice to help with inflammation or orange juice that quenches thirst and contains potassium.
3. Warm up. Do some dynamic stretches (movements while stretching) to activate the muscles, increase the blood flow and to get full range of motion.
4. Cool down. Take a cold bath (not ice) or a put a cold rag around your neck to reduce the body’s temperature. This helps you recover quicker by lowering your heartrate and increasing your appetite.
5. Soak in Epsom salt. This repairs muscle damage and offsets delayed inflammation. About an hour after the cold shower, add 2 cups of Epsom salt to a lukewarm bath. “We really want to make sure the magnesium is absorbed, so soak for 20 to 40 minutes,” Sumbal says. If a bath isn’t an option, she recommends scrubbing Epsom salt into your skin during a shower.
*About TriMarni Coaching and Nutrition
TriMarni Coaching and Nutrition is a coaching and nutrition company owned by Board-Certified Sport Dietitian Marni Sumbal MS, RD, CSSD, LD/N and RETUL bike fit extraordinaire, Karel Sumbal. Marni holds a Master of Science in Exercise Physiology and is an 11x Ironman triathlon finisher and 4x Ironman World Championship finisher. She holds a 10:06 Ironman PR. Her husband Karel is a category 1 cyclist turned 7x Ironman finisher, with 2 Ironman World Championship finishes and an Ironman PR of 9:13. He has over 20 years’ experience as a bike mechanic and five years of experience as the GM of the Trek Bicycle Store of Jacksonville, FL. Marni and Karel have a combined 18 Ironman finishes, 6 Ironman World Championship finishes and many years of experience, education and knowledge as it relates to endurance training, nutrition, cycling, swimming, mastering endurance racing, sport nutrition and putting on top-notch training camps. Marni and Karel are dedicated to helping athletes create healthy habits to achieve athletic excellence.
*About Epsom salt
Epsom salt — actually magnesium sulfate — is one of the most versatile household products, with uses ranging from creating at-home spa treatments to soothing achy muscles to helping start or improve gardens. It’s been used therapeutically for hundreds of years, and it’s gaining a new generation of fans looking for a safe, economical alternative in a sea of expensive, over-the-counter remedies.
What workouts will you be doing outdoors this summer? Let me know in the comments! I love hearing from you!