How to Properly Train and Condition During the Dog Days of Summer

Training during the dog days of summer can be rough for professional athletes, let alone student-athletes. You run the risk of unnecessary injury if you are not careful, and in some cases, it can seriously affect your long-term health. So, what is the best way to train this summer that enables you to get the most out of your workouts without taking any unnecessary risks?

Hydration Is Key

It all starts with hydration. If you drink too much, you can get cramps or induce vomiting. If you do not drink enough, the same thing can hope, plus a lot more. The key is to find a proper balance. Ideally, you should be having 2 liters of water per day, with regular activity. The best thing you can do is start your day off with an 8 oz glass of water. You also want to drink another 8 oz glass about 20 minutes prior to beginning any type of work. This ensures you are properly hydrated beforehand.

During your workout, you want to break every 15 to 20 minutes for a quick swing of water; roughly 3 to 4 oz will typically do the trick. If you work to the point of being thirsty, you’ve already done too long without water. Our bodies typically warn us of dehydration by making us feel thirsty. However, by the time you feel thirsty, you’ve already burnt through about 2 cups of water from your system, and your body is trying to warn you.  Also, keep track of how much you sweat. The human body, on average, can lose up to half a liter to two and a half liters per hour. So, if you are a heavy sweater, make sure you increase the quantity of fluids you push. Electrolyte beverages are great at returning sodium and potassium to the body, which increases the body’s ability to perform under hot conditions.

Work In Bursts

When you work out, do so in bursts and transition from one experience to the next between fluid breaks. This allows the body to recover and prevent the body from cramping. It also helps to focus on each exercise, providing more dynamic results in the end. Proper Hydration is the key to any summer exercise or workout routine, and if you can keep up with a solid schedule, you can easily maintain any type of program you wish to partake in. If you want to learn more about different routines to improve your game or are looking for a new traveling team for yourself or your child, contact the Schaumburg Seminoles today, we’re more than happy to help answer all of your questions and get you set up with a tryout with one of our teams.