Summer is upon us, and with those warmer temps and longer days come an abundance of opportunities to stay in shape or refocus on your health and fitness.
Here are five tips to help you stay in shape during the summer and make the most of this time of year:
#1 Embrace Outdoor Workouts
The gym is a place where many people train and socialize, but it can also feel like a cage during the summer, especially if you train in one of those old school hardcore gyms that are just four walls, a couple of box fans, and free weights.
Don’t get us wrong, we love training in gritty environments. In fact, some of our best workouts are in those types of places, but when the weather is gorgeous outside, those gyms feel more like dungeons.
Outdoor workouts can inject new challenges and excitements into your training plans. Whether it's hiking, cycling, outdoor resistance-training workouts with a suspension trainer, or practicing yoga in the park, training outdoors can be invigorating and spark new gains in muscle and strength (helping you to look that much better when you hit the beach!).
Training outside also has the added benefit of sunlight exposure, which can support healthy vitamin D levels as well as reduce stress and boost mood.
If you’re going to train outdoors, though, you’ll want to pay extra attention to our next tip…
#2 Stay Hydrated
Higher temperatures bring with it increased sweating and the risk of heat exhaustion.
Don’t let summer heat catch you off guard—stay ahead of dehydration by being proactive.
Drink plenty of fluids (water and electrolytes) throughout the day to keep your body functioning at its best whether you’re at the beach or hitting an outdoor workout at the park.
Carrying a reusable water bottle can be a helpful reminder to sip fluids, and while you’re at it, add in a scoop of 1UP Hydration Plus to help replenish lost minerals.
1UP Hydration Plus supplies four essential electrolytes along with other key hydration agents, including L-Taurine and coconut water powder, as well as B-vitamins and Vitamin C.
#3 Enjoy the Fruits (and Veggies) of the Season
Summer offers an abundance of delicious fruits and vegetables like no other!
Just take a look at what’s in season:
- Strawberries
- Raspberries
- Cherries
- Watermelon
- Tomatoes
- Corn
- Cucumbers
- Peaches
- Plums
- Apricots
These foods are incredibly delicious, highly nutritious, and diet-friendly. Plus, they’re full of important vitamins, minerals, antioxidants and healthy carbohydrates to keep you energized for your daily workouts and activities.
#4 Mix Up Your Routine
Consistency with your exercise program is key to making improvements and seeing results, but doing the same thing over and over again will lead to boredom and (worse) plateaus.
To keep the results coming and provide new challenges, try new activities or sports that you may not have had the chance to try at other times of the year.
Beach volleyball, swimming, paddle boarding, hiking, canoeing, watermelon chucking, etc are engaging ways to stay active while enjoying the summer vibes. As an added bonus, these new workouts present new challenges for your muscles, which can spark more change and better results!
#5 Prioritize Rest and Recovery
Physical activity is an important part of staying in shape during the summer, but don’t overlook the importance of adequate rest and recovery.
This down time is when our bodies repair, recover, and recharge. Proper nutrition, like eating enough daily protein, has a big impact on your body’s recovery capacity. So too does adequate sleep.
Not only is sleep essential for muscle recovery and growth, it’s also the time when your brain refreshes itself and stores memory in its long-term storage areas.
Sleep experts recommend 7-9 hours of quality sleep each night to support health, well-being, and longevity.
If you’re currently struggling to get good sleep consistently, then consider these suggestions:
- Maintaining a consistent bedtime
- Limit caffeine intake after lunch
- Avoid alcohol before bed
- Restrict electronics use two hours before bed (blue light blunts melatonin release)
- Take a warm bath/shower
- Perform light stretching/yoga
- Listen to calming music
- Have a cup of herbal tea
- Journal/meditate/pray
Last, but not least, you may want to consider a nighttime relaxation and recovery supplement, such as Recharge PM Burner and Beauty Dream PM Burner. These supplements use a precise combination of natural ingredients that work together to aid muscle recovery, promote relaxation, and support healthy sleep patterns.
Bonus Tip: Watch Your Liquid Calorie Intake
Summer cookouts, beach outings, and other summer festivities are often accompanied by copious amounts of libations -- beer, wine, frozen margs, etc.
While these drinks can help cool things off, they’re also packed with calories (far more than most people realize).
If you choose to imbibe, then do so responsibly and in moderation. Opt for low-calorie offerings like vodka and soda water, whiskey and diet cola, light beers, or a margarita with tequila and a squeeze of lime and fresh-squeeze orange juice.
And, make sure you’re staying hydrated between your alcoholic indulgences, since both heat and alcohol dehydrate you.
Takeaway
Staying in shape this summer doesn’t have to be a chore or take time away from enjoying some much-earned relaxation from school or work. This is an exciting opportunity to embrace a healthier lifestyle.
By participating in outdoor activities, staying hydrated, enjoying seasonal foods, diversifying your workouts, and recognizing the importance of rest, you can elevate your fitness while making this most of this season. Trust your instincts, listen to your body, and adjust your routine for a healthy, fun-filled summer like no other!
