By By Robert Preidt HealthDay Reporter, HealthDay Reporter
SATURDAY, June 18, 2022 (HealthDay Information) — Maintaining your physique well-fueled and hydrated is a should throughout outside summer time sports activities and train, a diet skilled says.
“For summer time exercises, it is essential to make it possible for enough carbohydrates, fluids and electrolytes are consumed,” mentioned sports activities dietitian Kristen Chang, assistant director of the grasp’s program in diet and dietetics at Virginia Tech College.
“It’s essential to make it possible for correct ranges of blood sugar are maintained all through the exercise,” Chang mentioned in a college information launch, noting that you simply should not go into an train session hungry.
Which means you must take into consideration what you eat and drink earlier than a exercise to account for elevated water loss from sweat.
This could embody boosting your consumption of fluids and electrolytes, or meals with a better water content material, together with melons similar to watermelon, cantaloupe and honeydew; and soups, smoothies, apples, berries, pineapple, bell peppers, tomatoes and celery.
Pay cautious consideration to hydration earlier than and after exercises, Chang really useful.
“It’s essential to make it possible for if you’re sweating lots, you are changing the misplaced vitamins,” she mentioned.
Have a water bottle and sip on it all through the day. In case you perspire closely or are doing an extended exercise exterior, you must replenish electrolytes or get some sodium to switch what’s misplaced via sweat, Chang prompt.
Additionally, it is “actually essential to incorporate a high quality supply of electrolyte, which could possibly be within the type of a sports activities drink or salty meals to enhance water,” Chang mentioned.
Maintain monitor of your hydration standing, she famous.
“A straightforward means to try this is to watch the colour of your urine. If it is darkish and concentrated and you are not going to the toilet a lot, you must drink extra fluids,” Chang mentioned. “In case your urine is constantly clear and you make frequent pit stops, it’s possible you’ll be overhydrating.”
To replenish vitality after a exercise, eat a snack or meal that features simply digestible carbohydrates and protein.
“Particularly in the summertime warmth, lots of people end their exercises and simply aren’t hungry. They lack an urge for food and do not need to eat,” Chang mentioned. “Regardless, it is essential to provide your physique vitamins to get better. In these instances, liquid vitamins are simpler, like milk, juice or smoothies.”
And provides your physique an opportunity to regulate, Chang suggested: Ease into outside exercises in sizzling climate to keep away from heat-related diseases.
“Lots of people do not realize the toll that the warmth and humidity have on the physique,” she mentioned. “In case you’re not feeling proper, decelerate or cease. Be proactive and carry a supply of fluids always.”
SOURCE: Virginia Tech College, information launch, June 10, 2022
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