Sport in summer: useful tips

Physical activity: even in summer it is good, as long as you take some essential measures to avoid negative effects of the heat.

The heat wave does not stop the people of sportsmen. Those who practice disciplined and regular physical activity generally do not give up even in the face of tropical temperatures. But following some rules is essential.

In fact, summer physical activity helps keep the body in tip-top shape and prepares to face the rigors of the cold season.

Yes to sport even under the sun, then, provided that you strictly take care of the diet, which must be balanced and capable of providing useful substances for muscular work. And to drink lots of water.

And as long as you follow a couple of simple but valuable tips.

Light energy on the table

The diet must be simple and easy to assimilate so as not to strain the digestive mechanisms and must contain all the essential nutrients, from carbohydrates to proteins, from good fats to vitamins.

It is also necessary to prefer sugars with a low glycemic index, which do not cause sudden changes in blood sugar.

Here is an example of the foods that you can consume in the 3 main meals:

Breakfast A cup of milk or 125 grams of low-fat yogurt

Coffee, preferably barley

Muesli or some cereal cakes

Two or three teaspoons of honey

A freshly squeezed orange or grapefruit juice, or a fruit juice (perfect blueberry or pineapple juice)

Lunch Salads rich in leafy vegetables with some nuts, fresh unfermented cheeses or white meats, such as chicken or turkey, all seasoned with extra virgin olive oil

Some cereal cakes

Fresh fruit salad without added sugar

Dinner Brown rice, or wheat or spelt or barley

Fish (excellent blue one)

Fresh seasonal vegetables

The importance of water

What a sweat! The sporting activity practiced in the summer months involves considerable losses of water through sweating. And, together with water, discrete quantities of mineral salts are also lost, important for the proper functioning of the body.

Generally, chlorine and sodium are eliminated in abundance and magnesium and potassium in smaller quantities. When hydrosaline losses become excessive, there is a risk of “heat stroke” and states of dehydration.

That is why water and mineral salts must be constantly replenished, drinking small amounts of water during the sports session (every 15-20 minutes) and taking at least two liters of water a day.

A regular consumption of fresh fruit also helps to have a constant supply not only of water and mineral salts, but also of fructose and vitamins.

In case of need, you can opt for supplements, which allow the rebalancing of hydrosaline levels and the recovery of nutrients lost through sweating, prevent cramps, muscle weakness and neutrlizzano free radicals whose production tends to increase during physical activity.

Useful tricks

Jogging lovers? Are you passionate about cycling? In love with tennis? In order not to turn the moment dedicated to the pleasure of sport into a long, exhausting (and dangerous) activity, categorically avoid the hours that are too hot or run the risk of heat stroke.

The symptoms are similar to those of sunstroke: general malaise, headachenausea, fever with intense sweating, thirst, dizziness, increased heart rate, wheezing.

Equally important is not to choose the evening to practice your physical exercises with the excuse that you sweat less: you risk compromising the quality of your night’s sleep.

Remember, then, to protect the skin from the sun’s rays with the most suitable creams for your skin type if you do not want to find yourself with annoying sunburn, and choose clothing that allows proper perspiration.

Finally, before trying your hand at your favorite sport, take a couple of minutes to stretch, to warm up your muscles.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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