Beat The Heat

   Summer tips for outdoor endurance training 

TriSTEPS : Liz Elliott

   Woohoo, it’s summer! Bring on the summer heat and training.  

   Most endurance athletes “” especially triathletes “” spend a lot of our time training and racing in the heat of the day.  

   For summer training and competitions, cover your skin and hydrate. Hydration is not just water. It’s having a balance of water and electrolytes. In lay terms electrolytes keep the water working in your body where needed. 

   Electrolytes include calcium, potassium, magnesium and other minerals, and can be found in the foods you eat everyday including tomatoes, oranges, leafy greens, and other foods found in nature. Many fruits and vegetables containing electrolytes also add liquid to your system. Watermelon and watermelon juice is high in water content, and the amino acids have been shown to help prevent post-workout muscle soreness. 

   If you are a heavy sweater, add some salt to your fruit. Salt helps water stay in your body in general. 

   Here’s a list of some summer essentials: 

   – Full bottle of water. 

   – Electrolytes. On an on-going basis, through everyday foods, and with supplements. 

   – Sunscreen. 

   – Hat or visor.  

   – Sun glasses. 

   – Arm sleeves/coolers. For biking and running. Some help block uv rays and cool skin.   

   Have fun, and be safe. 

Check out this article in the digital edition of SportStars Magazine… Beat The Heat  

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