How to recover in the hot weather. And why you might just need a rest day
Holy hot tamales Batman! It’s going to hit 94 degrees today. The morning crew has already left their sweat angels on the mat and bay door will be staying open all day. These days remind me of the importance of proper nutrition and recovery. Even if you are not running the sled with Coach John telling you “2 more, I mean 3 more” you might find yourself a bit sluggish.
Simple put the heat wears us down. Our bodies expend energy to keep us cool and stop us from overheating. This is something I’ve been working with in my personal life. I overheat at the drop of a hat. So I always make sure I have a few things in my bag to help me on summer days.
My top go to is a tube of Nuun. They are dissolving electrolyte tablets. Each tablet contains:
- sodium: 360 mg
- potassium: 100 mg
- magnesium: 25 mg
Perfect combo of minerals to help tired muscles! Let’s break this down a bit on why these are essential for heat recovery:
Sodium – Sodium is an essential mineral that regulates blood volume, blood pressure,osmotic equilibrium and pH.
Potassium – Potassium levels influence multiple physiological processes, including, resting cellular-membrane potential and the propagation of action potentials in neuronal, muscular, and cardiac tissue. Also vascular tone, systemic blood pressure control, glucose and insulin metabolism, and fluid and electrolyte balance
Magnesium – Inadequate magnesium intake frequently causes muscle spasms.
And they are super easy to throw in the gym bag, pocketbook, and diaper bag. I do give these to the boys. I give our 4 year old a half tablet and our youngest gets a fourth in their waters.
But how much water should you be drinking. I encourage people to try to drink half your body weight in oz. So say you are a 180lbs you should be drinking 90oz of water in a day. I know it seems like a lot but it’s really just a little less than 3 32 oz. Nalgene bottles in a full day.
If you’re someone who just doesn’t like drinking plain water, try adding fruits or herbs to spice it up. I grow mint in my garden and add that with a few slices of cucumber. Very refreshing. Or you can stick to a more traditional option of lemon or berries. Also you might want to give seltzer a try.
Keep in mind your body need more than water to stay active in the heat. Remember to eat foods high in potassium and magnesium to aid in muscle recovery. Eat lighter meals so you don’t feel weighed down. You know you’ve been meaning to add more salad into your diet anyway.
So stay cool my friends and have some fun in the sun. Just not too much 😉
Arianne d’Entremont Borgatti
CrossFit Level 1 Trainer
CrossFit Kids Trainer
Precision Nutrition Level 1