Summer is a fantastic time to get outside, enjoy the sunshine and stay active. However, the heat can also pose challenges to maintaining your wellness and fitness routines. At Epoch, we want to help you make the most of the season while keeping your health and well-being in check.
Here are some essential summer wellness tips to help you stay active and healthy in the heat!
1. Stay Hydrated
The importance of hydration cannot be overstated, especially during the hot summer months. When you are active in the heat your body loses more fluids through sweat, this makes it essential to drink plenty of water.
Here are some tips to ensure you stay hydrated:
Electrolytes:
Consider drinks that replenish electrolytes, especially if you are doing intense physical exercise. Coconut water or sports drinks in moderation can help maintain your electrolyte balance.
Drink Regularly:
Don’t wait until you feel thirsty to drink water. Aim to drink water throughout the day, especially before, during and after physical activity.
Fruits & Vegetables:
Incorporate water-rich fruits and vegetables into your diet, such as watermelon, oranges, cucumbers, celery, and bell peppers.
2. Exercise Smart
Exercising in the heat requires some adjustments to ensure you stay safe and effective in your workouts. Here are some recommendations to consider:
Timing:
Avoid midday workouts when the sun is at its peak and try exercising during the cooler parts of the day such as early mornings or late evenings.
Clothing:
Lightweight and breathable fabrics are your best friends in the summer. Choose light-coloured clothes that help reflect the sun’s rays to help keep your body cool. Wearing a hat and sunglasses to protect your face and eyes to.
Pacing Yourself:
Listen to your body and take breaks as and when you need. Avoid pushing to the extremes especially if you are not used to exercising in the heat. Heat exhaustion and heat stroke are serious concerns so remember to take cool down breaks in the shade or indoors.
3. Prioritise Rest & Recovery
Your rest and recovery are essential components of any fitness routine, and this is especially key in the summer when your body may be under additional stress from the heat. Ensure you:
Get Adequate Sleep:
Aim for 7-9 hours of quality sleep each night to allow your body to recover and rejuvenate. Ensure your bedroom is cool and dark and try to maintain a consistent sleep schedule.
Stretch & Cool Down:
Incorporating gentle stretches and cool-down exercises after your workouts to prevent injuries and help promote flexibility.
Breathwork & Meditation:
Warmer nights can often make it more challenging to fall into a deep sleep. Simple tools such as Box breathing, and Meditation techniques can help regulate your nervous system and relieve stress.
Pro Tip – Incorporating these techniques into your daily routine will help aid your Heart Rate Variability score– a test we carryout out here at Epoch Lincoln.
4. Chiropractic Care for Maintenance, Performance and Prevention
Regular chiropractic visits can help keep your body in peak condition. Chiropractic adjustments help maintain your spinal health, improve mobility and aids in alleviating discomfort from physical activities.
Chiropractic improves nervous system function, which is crucial for staying active and healthy.
Pro Tip – Schedule a chiropractic check-up before starting a new fitness regimen to ensure your body is properly aligned and ready for the increased activity.
Staying active and healthy during the summer months is certainly achievable with a few mindful adjustments. Hydrate well, exercise smart, protect your skin from the sun and prioritising your rest and recovery, you can enjoy all the benefits of the season without compromising your wellness.
At Epoch we are here to support you in achieving optimal health all year round. If you have any questions or require personalised advice, please don’t hesitate to reach out to us!
Stay cool, stay active and enjoy all the fun and wellness that summer has to offer!
With love,
Sophie
