Summer is just around the corner and the desire to be outdoors is also growing. In summer in particular, many people start to do regular exercise again. An ideal sports nutrition plan is important for this. On the one hand, this is due to the opportunity to be active outdoors in nature, and on the other hand, it is also due to the fact that people are rediscovering the joy of doing sports.
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However, there are a few things to bear in mind when doing sports in summer, especially in midsummer. In particular, the heat poses some dangers – but other potential hazards also lurk here and there. In this article, you will learn what these are, what you should pay particular attention to and what role proper nutrition plays in this.
These are the hazards of nature
Even though it can be tempting to push yourself to new sporting heights, especially in summer, there are a few things you should be aware of. On the one hand, the heat can pose serious dangers, while on the other, the sun's rays should not be underestimated.
During sports, both the heart rate and the body temperature increase. The body must now compensate for this temperature increase by, among other things, starting to sweat and thus cooling down. However, due to this increased sweat production, the body loses not only water but also a variety of minerals .
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This can lead to problematic situations, especially in the height of summer. On the one hand, the ambient temperature is known to be very high, and on the other hand, humidity is often increased. As a result, the body loses even more body water than usual – this not only results in weaker performance but also carries the risk of heatstroke.
This is how you prepare your body for summer conditions
However, there are some tips and tricks you can use to help your body counteract the risk of overheating.
The first tip is to get your body used to the increased temperatures gradually. One way to do this is to expose yourself to heat in winter and spring – for example, by going to the sauna regularly. Those who don't have this option should start exercising outside in the fresh air as early as spring and thus use the natural increase in temperature over the months as acclimatisation.
When summer is just around the corner, you should ideally reduce the intensity of your training, for example by slowing down when running. In addition, you should make sure to be active earlier in the morning or later in the evening, as it is more bearable and easier on your body at these times.
You should take these nutrition tips to heart
The acclimatisation of the body is one of the most important factors – ideally, this process should be supported by suitable nutrition. On the one hand, the sporting activity results in an increased energy requirement, while on the other hand, a lot of body fluid and thus minerals are lost during sport .
These minerals are also known as electrolytes and are familiar to everyone. However, there are a few things to keep in mind here as well. First of all, the timing of fluid intake is crucial. Ideally, you should not wait until you are thirsty to drink. Especially in summer, you should follow this tip to avoid dehydration and heatstroke.
It is best to supply your body with fluids before physical activity. For example, it is recommended to drink about 500 ml of water two to four hours before physical exertion. Ten minutes before the start of your workout, you should consume another 150 ml of water to give your body the best possible support.
You should also make sure you drink enough during and after physical activity. However, it is important to note that the drink should be hypotonic or isotonic. This means that the drink should contain the same or fewer dissolved particles, such as sugar, as blood.
This ensures that the absorption of the drink is fast and thus supplies your body with fluids and electrolytes as quickly as possible. You can easily prepare such sports drinks yourself.
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This is how you prepare your own sports drink
Such a drink consists of only three components: firstly, you need a base, preferably water or tea. Then add some carbohydrates in the form of honey, syrup or fruit juice. Finally, add a pinch of salt and your homemade sports drink is ready.
The amount of carbohydrates should be a maximum of 30-60 grams per litre – you can achieve this with just 80 ml of syrup or 40 grams of honey. When it comes to salt, less is more – the ideal amount is about 1.2 grams.
A model sports drink might look like this: 750ml water, 250ml multivitamin juice and 1.2g salt.
You should consume this drink according to the nibbling principle – a swallow-by-swallow supply during the sporting activity.
This is what the optimal meal looks like after summer sports
After training, you should make sure you cover the following aspects. Firstly, your body now needs more fluids to compensate for the loss of sweat. Secondly, it needs carbohydrates and proteins to repair the damaged muscular structures and to replenish the carbohydrate stores.
Ideally, the distribution of carbohydrates and proteins should be as follows: 0.8 to 1 gram of carbohydrates per kilogram of body weight, combined with 0.2 to 0.4 grams of protein per kilogram of body weight.
For a person weighing 70 kilograms, this results in the following quantities: 56 to 70 grams of carbohydrates and 14 to 28 grams of proteins.
Ideally, the meal should be easy to digest and quickly available. This is achieved, for example, by a pulpy consistency – porridge or overnight oats are perfect for this. They are also low in fat and therefore easier to digest than high-fat foods.
Eating after exercise not only improves recovery, but also optimises carbohydrate storage and muscle building.
Conclusion
If you want to be active in the summer, there are a few things you should keep in mind. For one thing, you shouldn't work out in the blazing sun to avoid overheating your body. You should also make sure you have a suitable diet and adequate fluid intake.
If you follow these tips, nothing will stand in the way of you having a summer full of sports 😉
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Photo Credits Beitragsbild: Martina Valmassoi
