The heat is already here and you notice it in the box.
You see the shorts appear, the short-sleeved or tank tops and the naked torsos walk from one side to the other while the sweat pours out onto the floor – yes, it is sometimes disgusting.
It's already summer in the crossfit universe and, therefore, it's time to hydrate a little more than usual so that you don't get heat stroke between June and September.
Drink more water
High-intensity workouts become harder in summer due to the heat and humidity.
Naturally, your body sweats much more and loses water and essential minerals to keep your body in good condition.
Therefore, in summer, whether in the box or not, whether you are thirsty or not, drink more water than the rest of the year.
It doesn't hurt to always have a bottle of water on hand in your backpack or bag.
This way you will avoid starting a workout with a dehydrated body that, due to the high temperatures, will give you heat stroke.
Before, during and after training
When you sweat, you not only lose water, you also lose mineral salts that, in shortage, can cause cramps and muscle contractures .
And you already know how unpleasant that feeling is, in addition to ruining your weekly workouts by having to rest and recover.
You know the saying: prevention is better than cure.
Our nutrition expert, Iñaki Domínguez, recommends that we hydrate before, during and after exercising .
- Before training: drink water.
- During training: drink water with mineral salts or an isotonic drink.
- After training: an isotonic drink or restorative foods such as natural fruit juices.
The idea is to provide the body with between 500ml and 600ml of water with salts and divide it into three doses.
Another recommendation from our expert is to avoid inflating yourself with water so as not to feel bloated during the WOD.
Doing burpees or double unders with a heavy stomach isn't much fun.
Foods with a lot of water
It is important to hydrate throughout the day in summer and you can do it with water, but also with foods that promote hydration and provide essential vitamins and minerals for post-workout recovery.
Fruits are your friends and, especially, watermelon, melon, mango, cherries, peaches, plums, etc.
Vegetables are also your friends in summer: tomato, cucumber, bitter lettuce, sprouts and other green leafy vegetables.
At lunch and dinner time, he prefers cold soups, gazpachos, salads, smoothies, juices and smoothies. Yes, let them be natural .
You can make them yourself or choose some products from the supermarket by reading the nutritional information and their composition.
Avoid alcohol and commercial sports drinks .
On the one hand, you know that alcohol is dehydrating. Even beer.
And commercial sports drinks are not isotonic since they contain a lot of sugar.
A good isotonic drink, with mineral salts, should taste salty and not sweet.
When can you have that much-desired beer? After hydrating properly at the end of the training.
You will enjoy it much more than just leaving the box.
You have more nutritional advice and even a recipe for a homemade isotonic drink in this article on the PICSIL blog .
Enjoy the summer!
