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05/19/2017

How to Get the Most out of Summer Training

Summer is a time when we all want to be in our best shape. Many of us go on beach holidays or compete in important sporting events at this time of year. Therefore, it’s important to keep up with our training programs and maintain tip top condition. The hotter weather provides more opportunities for training outside, but it also takes its toll on your body. In this article, the experts from Athletic Republic of Orange County would like to share their top tips for summer training to help you beat the heat.

Stay Hydrated

Staying hydrated is essential to any training program. Physical performance can become impaired when an individual loses as little as 2% of their body weight due to dehydration. If this rises to 5%, performance is reduced by around 30% and the body is placed under a lot of strain. Dehydration affects high-intensity exercise performance like sprinting, endurance exercise performance such as long distance running, as well as reducing maximum aerobic power. Being dehydrated also makes people less able to manage their body temperature and increases the risk of severe consequences such as heat stroke. Basically, dehydration is bad news for your sports performance and also for your health. During increased summer temperatures you are likely to sweat more during exercises. When you sweat, you body not only loses water but salts and electrolytes too. These are necessary for controlling the amount of water in and around your cells. If you drink too little water, you become dehydrated and risk all the previously mentioned consequences. However, if you drink too much water and do not take on any electrolytes, you can end up with a condition known as hyponatremia. So, what is the best way to remain hydrated during the warmer summer months? Remember, if you feel thirsty, you are already dehydrated. Experts recommend drinking small amounts of water regularly at intervals throughout physical activity to stave off thirst and maintain optimal hydration. If exercising for 60 minutes or more, especially on hot days, supplement water with an electrolyte drink. This should contain 6 – 8 % carbohydrates. When undertaking any training program, it is important to get expert advice from the professionals. At Athletic Republic of Orange County, all of our staff are highly qualified, programs have been expertly designed, and our sports training center contains state of the art equipment designed to help you achieve your goals. Call today at 714 972 2762 to find out more.

Protect Your Skin

In the last thirty years in the USA, more people have suffered from skin cancer than all other types of cancer combined. If you regularly train outside in the sunshine, for example playing soccer or basketball, there is often not much shade, and you are at a higher risk of developing skin cancer. If possible, you should wear clothing with long sleeves made of a lightweight material to protect your skin. You should also make sure to apply sunscreen every couple of hours. This may seem like a real chore, but it is worth taking the time to protect yourself against such a common and preventable form of cancer. It’s good to avoid working out during the times when the sun is highest in the sky, from 10 am to 4 pm in most parts of the country. However, if you must, these tips are a great place to start to keep you protected as you train.

Focus on Nutrition

Exercising in warmer weather can sometimes reduce hunger levels. Many people find it difficult to eat in the heat. However, it is still essential to ensure that you are providing you body with enough nutrients, particularly during the recovery period after intense exercise. Try taking something light like a banana or a sports bar with you to training. This will give your body the energy it needs to prevent a sugar crash, without making you feel overfull. If you feel that your body isn't recovering well during your summer training sessions, speak with your trainer about the types of post-workout foods which can help you boost your recovery.

The Best Sports Training Programs in Santa Ana

Behind all athletes, there is a group of highly qualified experts. The team of professionals at Athletic Republic of Orange County are experts in all fields of sports and exercise training. You can benefit from their bespoke programs and highly-specialized equipment. Whether you are training for a particular sport or you just want to increase your general fitness and health levels, call today at 714 972 2762 to learn how we can help.