With the arrival of good weather, you want to do more sport. But we do not always take into account the risks that exercise practice can pose in the middle of the summer. We give you ten tips for healthily practicing sports.
Many people set aside basic precautions that prevent dehydration, heat stroke, or severe situations that can result in decreased physical performance, increased risk of injury.
10 Tips for practicing sports in a healthy way
Up to now, drinking plenty of fluids during the game has been recommended by doctors and specialists, but recently they have recommended the limited intake of salt-free water, due to the hazards it can cause, such as hyponatremia and lack of salt in the body.
We suggest ten essential tips for outdoor sports in the summer and carry out an intelligent hydration
- Wear light and breathable clothing
Bright colors, slightly loose and made with natural fibers (e.g. cotton).
- Eat light meals before playing sports
A pre-sport meal model should include cereals, fruit, and milk, taking them at least 90 to 120 minutes before starting the activity. Adapt the intensity of the exercise.
- Start drinking before you exercise
- Perform stretches before and after exercise
Stretching the muscles at the end of the session prevents the onset of late muscle pain (stiffness).
- Drink a glass with a high contribution in salts during the exercise
Salt is essential for the ingested liquid to be absorbed by our cells. By taking one or two sachets of Recuperate-ion Sport in half a liter of water, this balance can be easily maintained thanks to its high salt content.
- Adjust the intensity of the exercise according to temperature and humidity
It is advisable to carry out the sport in the first or last hour of the day, to rest more frequently and to opt for sports of medium or small impacts like Pilates or yoga. Wear lightweight and breathable clothing.
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- Recognize the symptoms of dehydration
There are sure signs of alarm that we must know. These are feeling thirsty, headaches, irritability, weakness, dizziness, muscle cramps, nausea, vomiting and a significant reduction of our sports performance. In all cases, it is imperative to stop the sports practice and start a rapid rehydration.
- Do not stop physical activity suddenly
Finishing the exercise by walking or jogging 5/10 minutes will help avoid stiffness.
- Drink after exercise drinks with glucose, fructose, carbohydrates and mineral salts
- Protect from the sun
The use of caps, goggles and sun protection creams is essential to protect the head, eyes, and skin from the effects of the sun.