Stay well-hydrated. Even if you workout inside at the gym, summer exercise safety includes staying well-hydrated. When you are sweating a lot during exercise, you need not just water but also some electrolytes. Make sure to drink plenty of water before, during, and after your workout. While the typical “ go to “ drink is Gatorade, you won’t want to ruin all of your hard work with all the added sugar and chemicals in those type of drinks. Here’s a quick and easy recipe to make your own sports drink!
Natural Sports Electrolyte Drink Recipe (With Flavor Options)
prep 5 mins
total 5 mins
yield 4 cups
Save money and avoid artificial ingredients by making your own homemade natural sports drink recipe with electrolytes. Endless options to make a flavor you love!
- 1 quart liquid such as green tea, herbal tea, coconut water, or plain water
- 1/8 -1/4 tsp high quality salt, like Pink Himalayan salt
- 1 tsp calcium magnesium powder (Calm is a great brand you can buy at Valley Food Co-op)
- ¼ cup or more 100% juice (optional)
- 1-2 TBSP sweetener such as raw honey or stevia (optional). I suggest brewing stevia leaf into the base liquid for the most natural option
- Brew tea if using, or slightly warm base liquid.
- Add salt and calcium magnesium and mix.
- If using, add juice and sweetener and mix or shake well.
- Cool and store in refrigerator until ready to use.
- Will last up to four days in refrigerator
Don’t scrimp on sunscreen. Skin cancer is nothing to mess with. It is especially important to use in the summer when you are out in the heat of the sun working out. Make sure to not just apply once, but reapply every 2-3 hours as directed on packaging. You may want to also invest in one that is specifically designed for sports. These tend to be waterproof and last longer when sweating or out in the water.
Change up your exercise routine. Summer is a great time to do some indoor workout routines with videos or classes when it’s too hot outside. Being in a climate controlled environment is much safer for many who are sensitive to heat. Heat stroke is a real issue and can happen unexpectedly and fast when you are outside working out. Take advantage of the indoor exercise options available to keep your cardio routine intact while staying cooler.
Take plenty of breaks. While you want to get your heart rate up to help burn calories, don’t do too much without taking a break. Make sure you are allowing your body to cool off and not letting your heart rate get too high. Doing three sets of 10 minutes each day instead of one 30 minute stretch of exercise may not be ideal, but it can still be effective.
Listen to your body. Nausea, chills, headaches, vision issues, and even just exhaustion are all signs that your body needs a break. That may mean you take a break or cut back on your current routine. Don’t go past the point of return. When things start feeling off, move on and let your body heal.
These summer exercise safety tips are ideal for anyone who plans to continue working toward getting fit this year.