Summer is in FULL swing.
I don't know about you, but when the mercury tops 70 degrees Fahrenheit, I'm looking for ways to keep cool. We have had a crazy HOT summer up here. Yesterday topped 100 and today is forecast to do the same. O.O Can you say "Waaaarrrrm!"?
It is easy to reach for the nearest pint of ice cream, cold sugary beverage or frozen stick of flavored sugar and not even consider the number of empty calories we are consuming. That is until the cumulative results start to show. o.O So what are some ways we can keep cool on hot days and not totally blow our fitness goals?
1. Hydrate! Being a mommy of 3 and a Health & Fitness Coach, I understand the importance of staying hydrated. Just to stay properly hydrated when we are at rest we should be drinking half of our weight in ounces of water daily. (For example if you weigh 140 lbs. you would drink a minimum of 70 ounces of water each day.) When we are working out we need to increase that amount to account for water lost through sweat. When it is hot out we also need to increase that amount.
The question is, by how much? That depends on the duration of the physical activity or sun/heat exposure. Here is a good rule of thumb from Renee Melton, MS, RD, LD, director of nutrition, Sensei Inc., Boca Raton, Fla.:
- Drink between 15 - 20 ounces of water 1 - 2 hours
before your scheduled workout/time outside.
- Drink another 8 - 10 ounces roughly 15 minutes before
you start your workout or head out.
- Then keep a water bottle nearby so that during your
workout you can drink roughly 8 ounces every 15 minutes.
- When you are outdoors in the sun for a prolonged period
of time you want to be drinking at least 4 ounces every 15 minutes.
*If you are exercising outdoors in hot weather
or sweating heavily, you may need to drink more.
It is important to remember that we need to keep our electrolyte to water ratio balanced. When we sweat or urinate we lose water and our electrolytes decrease as well. As we replenish that water our ratio of water to electrolytes becomes unbalanced. So, we need to make sure we replenish our electrolytes as well. If you are consuming a great deal of water, we are talking gallons here, a good rule to follow is for each additional liter of water you drink, add a teaspoon of sea salt to keep electrolytes up.
Go HERE to read about the signs of dehydration.
2. Refresh and Unwind! Imagine kicking back in the shade, feeling the cool breeze and just soaking up the moment while enjoying a nice cold drink... ahhhh Sounds fantastic, right?! :)
What if drinking that amount of water seems impossible to you or you are like I was and you don't particularly "like" drinking water? Try infusing your water with your favorite fresh fruits. You would be surprised how refreshing some nice cold water, infused with your favorite flavors, can be! Not only does it get you hydrating, but you can enjoy this healthier alternative to sugar heavy juice drinks, without sacrificing flavor or worrying about how you are gonna "burn off" the extra calories!
If soda is more to you liking on a hot day, try substituting sparkling water, like Talking Rain or Perrier, infused with your favorite fruits. Not only are you eliminating all those empty calories and artificial ingredients, but it is refreshing, it tastes fantastic and you don't have to give up that carbonated fizz.
For some great recipe ideas go HERE.
3. Cool Down with a Healthy Treat! Who doesn't love a nice cold popsicle or bowl of ice cream on a hot afternoon? What we don't love is the tired, bloated, sugared-out blah-feeling. No do we love the feeling that we have blown our fitness goals. So what are we to do then? Do we just eat the unhealthy treats or do we sit longingly eying them until we either succumb and binge or just creep everyone else out?
The answer is neither! There are great healthy alternatives and recipes for your favorite summer treats that taste great, feel like a "cheat" and are actually good for you!
Try chilling your favorite fresh fruits and making colorful KABOBS with them. They look great, taste better because they are fresh and give you that cool, refreshing, indulgence that you are craving. You can even create a theme with them for holiday gatherings! It is good for you and a great way to get your kids to pick healthy options as well.
I have some fantastic homemade, healthier ice creams recipes HERE that are delicious and totally hit the spot.
If you are looking for a fun, easy activity to do with your kids, you can have them help out with making THESE delicious fruit popsicles! It's fun for them and good for everyone. :)
4. HAVE FUN! Get out there, enjoy the sun, and have some good old fashioned fun!
Whether it is swimming in a backyard pool, floating on the river or in a boat on the lake, cool off in the water while soaking up that Vitamin D!
Better yet... burn off some calories and go be a "kid" with your kids. Sometimes we let life tell us we are "too old" for something. All that does is steal potential joy. I say get out there and run through that sprinkler with your kids, splash in the kiddie pool, make your own slip n slide! It is a lot more fun than you think and they will love spending the time with you.
Life is all about making memories with the people you love! You don't have to sacrifice health and fun to survive the heat and have a good time. :D
For more recipes check out THIS page and follow and "Like" it to stay updated!
Stay cool and safe out there and be blessed, y'all! <3
