As we approach the warmer months, it’s essential for all members to prepare adequately for the challenges that higher temperatures can bring to our workouts at the gym. If you’ve lived here for over a couple years, you know that Texas is about to Texas!
Importance of Hydration
Start Hydrating Early: If you are attempting to Hydrate during the workout you are currently doing… YOU’RE TOO LATE! Hydration has to start the day before your workout. Drinking water consistently throughout the day helps maintain optimal hydration levels for all gym activities.
Daily Hydration Goals: How much should you drink a day? The typical recommendation is half your body weight in ounces to ensure you stay adequately hydrated while working out at the gym. 80oz a day is a great goal to have!
Recognizing Dehydration: Highlight signs of dehydration, such as dark urine, fatigue, and dizziness. We Encourage members to listen to their bodies during their workouts as we acclimate to the change in temperature.
Hydration During Workouts: You are encouraged to drink water during workouts at the gym, especially if you are feeling overheated or fatigued.
Prepping the Day Before
Nutrition Matters: The importance of a balanced diet the day before a workout cannot be overstated. Focus on foods rich in electrolytes such as bananas, spinach, and nuts.
Plan Workouts: Consider your workout schedule and plan accordingly, ensuring you get enough rest and nutrition the day before coming to the gym.
Cooling Strategies: There are cooling techniques, such as cold showers or ice packs, to help acclimate to the heat before workouts at the gym.
Recovery is Key
Post-Workout Hydration: Rehydrate after your workout. Replenishing after the workout is important to replace fluids lost during your hour workout. If you can, supplement with salts. At Leander CrossFit, we have options in our Vending and we also carry LMNT packets. Not only is the heat a factor but some workouts are more intense than others so take care of yourself after your workout.
Rest and Sleep: Quality sleep is vital for recovery and performance, especially after challenging workouts in warmer conditions. Aim for 7-9 hours of quality rest each night to support gym activities.
Active Recovery: On Rest day, get your 10k steps or find a machine and get you some zone 2 movement. Walking and stretching helps to aid in recovery on days after demanding workouts.
Listen to Your Body: LCF members are encouraged to pay attention to their bodies and take extra rest days if needed, particularly during heatwaves, to ensure they can continue enjoying their workouts.
Conclusion
Preparing for higher temperatures is crucial for maintaining performance and health at the gym. By focusing on hydration, pre-workout prep, and proper recovery, we can all enjoy our CrossFit workouts safely and effectively. Let’s stay strong and support each other through the heat as we continue our fitness journeys together!
If you need assistance or guidance as you prepare for the warmer workouts at our gym, don’t hesitate to reach out! Our top-notch coaching staff is here to provide the support and accountability you need to thrive. Whether you have questions about hydration, nutrition, or recovery strategies, we’re ready to help you achieve your fitness goals. Together, let’s make this season your best one yet! info@grandmesacrossfit.com or visit our website www.leandercrossfit.com
-Rebecca
Owner
Leander CrossFit
