Beat the Heat: 5 Tips for Healthy Summer Habits to Keep You Feeling Your Best
Jul 11, 2024Hey fit fam! Summer is here, and while it's the perfect time to relax and enjoy the sun, it's also important to stay on track with our health and fitness goals. As a fitness enthusiast, I've gathered some of my top tips to help you make healthy choices during the sunny season. Let's dive in!
1. Stay Hydrated
Hydration is key, especially during the hot summer months. Did you know that our bodies can lose up to a liter of water per hour through sweat in extreme heat? Dehydration can lead to fatigue, headaches, and even heat stroke. To keep your body in peak condition, aim for a minimum of 8-10 glasses of water a day. If plain water isn’t your thing, try infusing it with fruits like lemon, cucumber, or berries for a refreshing twist. If you need some help calculating how much you should drink normally, you can follow my guide here. Remember, this is a jumping off point before the heat, so be sure to adjust accordingly.
2. Opt for Fresh, Seasonal Produce
Summer is the season of abundance when it comes to fresh fruits and vegetables. Incorporating more of these into your diet can boost your nutrient intake and keep you feeling light and energized. Studies have shown that a diet rich in fruits and vegetables can reduce the risk of chronic diseases such as heart disease and cancer. Whether you head to your backyard garden or local farmer’s market, stock up on delicious options like watermelon, strawberries, tomatoes, and leafy greens. They’re not only tasty but also packed with vitamins, minerals, and antioxidants.
3. Keep Active Outdoors
Take advantage of the beautiful weather by moving your workouts outside. A morning walk, a beach volleyball game, or a hike in the mountains, a swim in the pool — outdoor activities can be a fun way to stay fit. According to research, exercising in nature can improve mood and reduce stress levels more than indoor workouts. So, grab your sunscreen, sneakers, and whatever else you might need to enjoy the great outdoors!
4. Practice Mindful Eating
Summer often means BBQs, picnics, and ice cream – and it's easy to overindulge. In addition to those fresh summer fruits and veggies, mindful eating can help you enjoy your favorite treats without the guilt. Pay attention to your hunger cues, eat slowly, and savor each bite. A study published in the Journal of Obesity found that mindful eating practices can lead to weight loss and improved eating behaviors. Don’t deprive yourself by skipping the treats entirely. It’s ok to enjoy them as long as you are maintaining a balance. So, listen to your body and enjoy your meals mindfully.
5. Get Plenty of Rest
With longer days and more social activities, it's easy to skimp on sleep during the summer. However, adequate rest is crucial for overall health and well-being. The National Sleep Foundation recommends 7-9 hours of sleep per night for adults. Quality sleep supports muscle recovery, boosts immune function, and improves cognitive performance. During the summer we are often on the go and ending with late nights, so make your bedroom a cool, dark, and quiet sanctuary to promote better sleep, and try to maintain a consistent sleep schedule even during these busy summer months.
Remember, summer is all about balance and enjoying life to the fullest while making choices that keep you feeling your best!
Xo,
Coach Tatiana
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