We're now in the middle of summer and, despite the heat, it's great to have more hours of daylight and make the most of every day. But it's also true that if we want to use it to train harder, or simply head out for a run to unwind and enjoy the holidays, we need to keep certain nutritional factors in mind that will help us cope with the high temperatures without giving up running.
Most women find it hard to stay properly hydrated during the day, and in summer we lose even more fluids. So make sure you're well hydrated: water, juice or herbal teas throughout the day, and an isotonic drink before, during and after your run. If you're doing very long sessions, choose sports drinks that contain sodium, since this mineral helps your body retain the fluids you drink and so keeps you from getting dehydrated during your run.
Heat makes you burn more energy for the same kind of exercise, so a drop in your total available energy can hurt your running performance and can even lead to chronic fatigue. And even if you're “worried” about your “bikini body”, don't hold back at mealtimes: you need “fuel” to burn so you can give it your all. Remember, a healthy woman is more attractive than a “low battery” one.
Training and some not-so-healthy habits (especially in summer) take a daily toll on certain structures in our body. On top of that, sun exposure causes more damage to our tissues. Don't worry, it's not the end of the world!! Adding color to your meals will help you protect yourself and reverse these effects: carrots, broccoli, artichokes, blueberries, peaches, strawberries…
Hydration, Energy and Antioxidants. No more excuses not to run in summer!