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It’s that time of year again: the sun is out, the humidity is high, the gym is stifling, and you’re just trying to make it through the wod without passing out. Summer is a wonderful time of year for a number of reasons, but when it comes to training with intensity at the box, the heat and humidity often play a devastating role. Here are some tips to help you survive the summer without sacrificing those gainz.

Tip #1: HYDRATE

Staying hydrated is probably the best thing you can do for your body when it comes to battling those rising summer temperatures. Hydration is important for a number of different reasons, such as regulating your body temperature, transporting nutrients throughout your body, and energizing your body so that it can perform at its highest level. 

One question that is often asked is this: how much water should I be drinking every day? This answer varies depending on the individual, their fitness level, etc., but a good rule to follow is to divide your bodyweight in half and that is the number of ounces of water you should consume daily. For example, an individual who weighs 160 lbs should drink approximately 80 ounces of water per day. Keep in mind that this number is not absolute. Longer exercise periods and higher temperatures require more water intake to prevent dehydration. 

Tip #2: Fuel Your Body

As the temperature increases, your body starts working overtime to keep up. This means it burns more calories and your metabolism speeds up. As a result, it is extremely important that you are feeding your body the nutrients it needs to perform at a high level and recover quickly. Having a pre-workout snack such as a banana or a scoop of greek yogurt with berries an hour or so before the wod is important for increasing energy output. Along those same lines, eating enough food throughout the day to keep up with the increased calorie burn is essential for a faster recovery and better performance in the gym. 

Tip #3: Listen to Your Body

Rising temperatures means there is greater risk for heat exhaustion and dehydration. It is important to keep in mind that your body might not be accustomed to working out in this kind of heat so it needs a few weeks to adjust. If you’re feeling more fatigued than normal, extra sore, or on the verge of passing out, then your body is telling you to tone it down a little bit. This is ok. If you’re not feeling up to the task of doing the workout RX, it’s perfectly acceptable to scale it back to something your body can handle. Like the saying goes, “It’s better to be safe than sorry.”

Tip #4: Dress for the Weathe

This may seem like a no-brainer, but you might be surprised at how many people opt for style over sensibility. Wearing light, breathable clothing for your workouts is the first (and easiest!) step to keeping your body temperature down. Save those thicker leggings with the cute pattern for cooler temperatures. Your body will thank you.

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