5 Tips To Keep You Active During The Summer

Whether you’re a runner, cyclist, play a sport or just get out and play, it’s important to follow best practices when it comes to nutrition and hydration, especially in the summer. Here are some tips from the experts at Gwinnett Medical Center’s Sports Medicine Program:

Nutrition Basics
Start with a healthy diet, day in and day out.  Lean protein, whole grains, nonfat dairy, fruits and vegetables should make up most of what you eat.
  • Keep a food diary and track what you eat. It’s hard to make changes if you don’t know where your problems are.
  • Besides eating a well-balanced diet, take a multivitamin to fill in any gaps in nutrition. Many endurance athletes also take beta carotene and vitamins C and E.

Hydration Basics
Whether you’re working out in the air-conditioned gym, running or cycling outside in the heat, or even just chasing your kids around a playground, it’s important to pay attention to hydration. Dehydration, or losing too much fluid through sweating without replacing the lost fluid, can lead to cramping, impaired energy and performance, and even contributes to heat stroke.

Start out hydrated each day, especially when you’re planning to be outdoors. While sports drinks can be helpful, be sure water is your main beverage.

While working out, drink to replace sweat, but do not over drink. An easy way to determine how much fluid you need during a workout is to notice how sweat-soaked you are afterward:
  • If sweating is light (your skin is moist and a little sweat is visible around your collar), drink 4-6 ounces every 15 minutes
  • If sweating is moderate (your skin and clothes are noticeably wet), drink 8-12 ounces every 15 minutes.
  • If sweating is heavy (your skin, clothes and hair are completely drenched), drink 13-16 ounces every 15 minutes.
  • If you follow these guidelines, you’ll find you feel refreshed rather than exhausted after your workout, no matter what the season.

Learn more about other aspects of preventing sports-related injuries.  Download your own copy of the Sports Injury Toolkit from Gwinnett Medical Center’s Sports Medicine Program at gwinnettsportsmed.com/toolkit.


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