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TEST KITCHEN

The latest thoughts on diet, exercise, recipes, trends and products.

A Guide to Recovery After Training in the Heat

 

 

Heat sickness is no joke. More than 11,000 Americans have died from heat-related conditions since 1979. One reason for this statistic is intense training in the heat. Many athletes go outside to train, but their body temperature skyrockets and they fail to recover in time. Before you start doing endurance sports in the summer heat, you need to know about good recovery measures. What should you drink and eat after your exercise? How can you bring your body temperature down? When should you get help from a doctor? Answer these questions and you can make recovery from your summer exercise easy. Here is your quick guide.

 

Drink Plenty of Water

 

You must prioritize hydration whenever you are out in the summer heat. Drink a glass of water before you start exercising and keep a water bottle with you while you are working out. Even if it interrupts your training, you should take a sip whenever you are feeling thirsty. After you are done with your training in the heat, you should continue drinking water. If you don't like the taste of water, you can squeeze some lemon or lime juice into it. You can drink a fruit smoothie or a protein shake. But avoid ingredients that contain substantial amounts of sugar, which can spike your glucose levels and harm your heart health. Do not drink soda or alcohol while you are recovering. These drinks can dehydrate you and make heat exhaustion worse.

 

Ease Out of Your Endurance Sports

 

A cool-down exercise will bring your heart and breathing rates down, making recovery easier. You can perform any exercise you want, and you may want to try a few exercises to see which ones work best. Many people like to stretch after their workout. A seated single-leg hamstring stretch lets you stretch your hamstrings out, which can relieve back and leg pain. If you want to stretch multiple muscles in your legs, you can try a lunging calf stretch, which lets you develop your calves, hamstrings, and hip flexors. You can do a low-intensity walk if you want to do a little more cardio. Go at your casual walking pace and stop after 10 minutes. Do not walk around if your legs feel tight or if you hurt your feet during your exercise.

 

Eat a Snack

 

You can eat a low-calorie snack within 30 minutes of your workout. It is okay to wait a few minutes while your heart and stomach settle down. Try to find a snack high in protein, as your muscles can use the protein to repair themselves. You can add whole grains to your snack, which can replenish your glycogen stores and keep you full for a long period of time. Protein bars and trail mixes can work well. The fewer ingredients in your snack, the better, as you are less likely to eat sugar and processed ingredients. Read the nutrition facts label of your snack so you know what's inside of it. Many bars contain nuts in them. If you can't eat nuts, you can eat soybeans, low-fat cheese, and hummus.

 

Take a Cold Shower

 

Once you've had some water and a snack, you should take an ice bath or a cold shower. If you're feeling very hot, you can jump into the shower right away. Stay in the shower or bath until you feel comfortable and relaxed. Make sure you wash your face, neck, and the back of your head, as you lose a lot of heat through your head. You should also scrub your face to remove any sunscreen or insect repellent you have on.

 

Sleep

 

You are not done with your recovery once you've taken a shower. You need to get at least eight hours of sleep every night so your body can repair itself. Your room should be at a mild temperature. If your room is too hot or too cold, you may find it hard to fall asleep. Set your thermostat to a temperature in the mid-60s and adjust it if you find it difficult to sleep. You can take a nap after your workout, especially if you are very tired. But you should still get eight hours of sleep when you are in bed.

 

Recognize the Signs of Heat Stroke

 

Heat stroke occurs when a person's internal body temperature rises to dangerous levels. Some people can experience heat stroke when their temperature is at 104 degrees. Any long-term exposure to the sun can result in heat stroke, even if you are not exercising intensively. The symptoms of heat stroke include red skin, a headache, and confusion. A person may not remember where they are or what they are doing. They may become dizzy and disoriented and fall to the ground. Heat stroke is a medical emergency. If you are experiencing heat stroke, you need to stop and go to a cool area immediately. You should immerse your body in ice water, especially if you feel disoriented.

 

Recover the Right Way

 

You can participate in endurance sports without becoming sick. Drink a few bottles of water during your workout and do a light stretch to unwind. You should then eat a snack that supplies essential nutrients to your tissues. Take a cold shower or bath to bring your body temperature down. Take a nap if you're feeling tired and get eight hours of sleep at night. Monitor yourself for signs of heat stroke and go to cold areas if you're feeling disoriented. Get the recovery supplies on the market. RBar Energy provides premium recovery snacks. Browse our store today.

TEST KITCHEN

The latest thoughts on diet, exercise, recipes, trends and products.

A Guide to Recovery After Training in the Heat

 

 

Heat sickness is no joke. More than 11,000 Americans have died from heat-related conditions since 1979. One reason for this statistic is intense training in the heat. Many athletes go outside to train, but their body temperature skyrockets and they fail to recover in time. Before you start doing endurance sports in the summer heat, you need to know about good recovery measures. What should you drink and eat after your exercise? How can you bring your body temperature down? When should you get help from a doctor? Answer these questions and you can make recovery from your summer exercise easy. Here is your quick guide.

 

Drink Plenty of Water

 

You must prioritize hydration whenever you are out in the summer heat. Drink a glass of water before you start exercising and keep a water bottle with you while you are working out. Even if it interrupts your training, you should take a sip whenever you are feeling thirsty. After you are done with your training in the heat, you should continue drinking water. If you don't like the taste of water, you can squeeze some lemon or lime juice into it. You can drink a fruit smoothie or a protein shake. But avoid ingredients that contain substantial amounts of sugar, which can spike your glucose levels and harm your heart health. Do not drink soda or alcohol while you are recovering. These drinks can dehydrate you and make heat exhaustion worse.

 

Ease Out of Your Endurance Sports

 

A cool-down exercise will bring your heart and breathing rates down, making recovery easier. You can perform any exercise you want, and you may want to try a few exercises to see which ones work best. Many people like to stretch after their workout. A seated single-leg hamstring stretch lets you stretch your hamstrings out, which can relieve back and leg pain. If you want to stretch multiple muscles in your legs, you can try a lunging calf stretch, which lets you develop your calves, hamstrings, and hip flexors. You can do a low-intensity walk if you want to do a little more cardio. Go at your casual walking pace and stop after 10 minutes. Do not walk around if your legs feel tight or if you hurt your feet during your exercise.

 

Eat a Snack

 

You can eat a low-calorie snack within 30 minutes of your workout. It is okay to wait a few minutes while your heart and stomach settle down. Try to find a snack high in protein, as your muscles can use the protein to repair themselves. You can add whole grains to your snack, which can replenish your glycogen stores and keep you full for a long period of time. Protein bars and trail mixes can work well. The fewer ingredients in your snack, the better, as you are less likely to eat sugar and processed ingredients. Read the nutrition facts label of your snack so you know what's inside of it. Many bars contain nuts in them. If you can't eat nuts, you can eat soybeans, low-fat cheese, and hummus.

 

Take a Cold Shower

 

Once you've had some water and a snack, you should take an ice bath or a cold shower. If you're feeling very hot, you can jump into the shower right away. Stay in the shower or bath until you feel comfortable and relaxed. Make sure you wash your face, neck, and the back of your head, as you lose a lot of heat through your head. You should also scrub your face to remove any sunscreen or insect repellent you have on.

 

Sleep

 

You are not done with your recovery once you've taken a shower. You need to get at least eight hours of sleep every night so your body can repair itself. Your room should be at a mild temperature. If your room is too hot or too cold, you may find it hard to fall asleep. Set your thermostat to a temperature in the mid-60s and adjust it if you find it difficult to sleep. You can take a nap after your workout, especially if you are very tired. But you should still get eight hours of sleep when you are in bed.

 

Recognize the Signs of Heat Stroke

 

Heat stroke occurs when a person's internal body temperature rises to dangerous levels. Some people can experience heat stroke when their temperature is at 104 degrees. Any long-term exposure to the sun can result in heat stroke, even if you are not exercising intensively. The symptoms of heat stroke include red skin, a headache, and confusion. A person may not remember where they are or what they are doing. They may become dizzy and disoriented and fall to the ground. Heat stroke is a medical emergency. If you are experiencing heat stroke, you need to stop and go to a cool area immediately. You should immerse your body in ice water, especially if you feel disoriented.

 

Recover the Right Way

 

You can participate in endurance sports without becoming sick. Drink a few bottles of water during your workout and do a light stretch to unwind. You should then eat a snack that supplies essential nutrients to your tissues. Take a cold shower or bath to bring your body temperature down. Take a nap if you're feeling tired and get eight hours of sleep at night. Monitor yourself for signs of heat stroke and go to cold areas if you're feeling disoriented. Get the recovery supplies on the market. RBar Energy provides premium recovery snacks. Browse our store today.

TEST KITCHEN

The latest thoughts on diet, exercise, recipes, trends and products.

A Guide to Recovery After Training in the Heat

 

 

Heat sickness is no joke. More than 11,000 Americans have died from heat-related conditions since 1979. One reason for this statistic is intense training in the heat. Many athletes go outside to train, but their body temperature skyrockets and they fail to recover in time. Before you start doing endurance sports in the summer heat, you need to know about good recovery measures. What should you drink and eat after your exercise? How can you bring your body temperature down? When should you get help from a doctor? Answer these questions and you can make recovery from your summer exercise easy. Here is your quick guide.

 

Drink Plenty of Water

 

You must prioritize hydration whenever you are out in the summer heat. Drink a glass of water before you start exercising and keep a water bottle with you while you are working out. Even if it interrupts your training, you should take a sip whenever you are feeling thirsty. After you are done with your training in the heat, you should continue drinking water. If you don't like the taste of water, you can squeeze some lemon or lime juice into it. You can drink a fruit smoothie or a protein shake. But avoid ingredients that contain substantial amounts of sugar, which can spike your glucose levels and harm your heart health. Do not drink soda or alcohol while you are recovering. These drinks can dehydrate you and make heat exhaustion worse.

 

Ease Out of Your Endurance Sports

 

A cool-down exercise will bring your heart and breathing rates down, making recovery easier. You can perform any exercise you want, and you may want to try a few exercises to see which ones work best. Many people like to stretch after their workout. A seated single-leg hamstring stretch lets you stretch your hamstrings out, which can relieve back and leg pain. If you want to stretch multiple muscles in your legs, you can try a lunging calf stretch, which lets you develop your calves, hamstrings, and hip flexors. You can do a low-intensity walk if you want to do a little more cardio. Go at your casual walking pace and stop after 10 minutes. Do not walk around if your legs feel tight or if you hurt your feet during your exercise.

 

Eat a Snack

 

You can eat a low-calorie snack within 30 minutes of your workout. It is okay to wait a few minutes while your heart and stomach settle down. Try to find a snack high in protein, as your muscles can use the protein to repair themselves. You can add whole grains to your snack, which can replenish your glycogen stores and keep you full for a long period of time. Protein bars and trail mixes can work well. The fewer ingredients in your snack, the better, as you are less likely to eat sugar and processed ingredients. Read the nutrition facts label of your snack so you know what's inside of it. Many bars contain nuts in them. If you can't eat nuts, you can eat soybeans, low-fat cheese, and hummus.

 

Take a Cold Shower

 

Once you've had some water and a snack, you should take an ice bath or a cold shower. If you're feeling very hot, you can jump into the shower right away. Stay in the shower or bath until you feel comfortable and relaxed. Make sure you wash your face, neck, and the back of your head, as you lose a lot of heat through your head. You should also scrub your face to remove any sunscreen or insect repellent you have on.

 

Sleep

 

You are not done with your recovery once you've taken a shower. You need to get at least eight hours of sleep every night so your body can repair itself. Your room should be at a mild temperature. If your room is too hot or too cold, you may find it hard to fall asleep. Set your thermostat to a temperature in the mid-60s and adjust it if you find it difficult to sleep. You can take a nap after your workout, especially if you are very tired. But you should still get eight hours of sleep when you are in bed.

 

Recognize the Signs of Heat Stroke

 

Heat stroke occurs when a person's internal body temperature rises to dangerous levels. Some people can experience heat stroke when their temperature is at 104 degrees. Any long-term exposure to the sun can result in heat stroke, even if you are not exercising intensively. The symptoms of heat stroke include red skin, a headache, and confusion. A person may not remember where they are or what they are doing. They may become dizzy and disoriented and fall to the ground. Heat stroke is a medical emergency. If you are experiencing heat stroke, you need to stop and go to a cool area immediately. You should immerse your body in ice water, especially if you feel disoriented.

 

Recover the Right Way

 

You can participate in endurance sports without becoming sick. Drink a few bottles of water during your workout and do a light stretch to unwind. You should then eat a snack that supplies essential nutrients to your tissues. Take a cold shower or bath to bring your body temperature down. Take a nap if you're feeling tired and get eight hours of sleep at night. Monitor yourself for signs of heat stroke and go to cold areas if you're feeling disoriented. Get the recovery supplies on the market. RBar Energy provides premium recovery snacks. Browse our store today.

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