tekfit.perth

Summer has arrived and water consumption has to be top priority for all of us

Here 6 tips to avoid dehydration during hot summer days:

Don’t wait till you’re thirsty to drink. Drink more fluids than usual when the weather is hot, especially if you’re active. Sip water through the day if possible. Don’t wait until you’re thirsty to drink. By that time you’re already slightly dehydrated.

Flavor your water. If water tastes boring to you, you can add flavor to it with fresh fruits or a splash of fruit juice.

Eat water-rich fruits and vegetables. Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes.

Stay inside when it gets too hot. On very hot days, stay indoors in an air-conditioned environment. If you don’t have air conditioning at home, try a shopping center, movie theater or public library. Avoid sun exposure, especially between 10 am and 2 pm, when the rays are strongest. Plan outdoor activities in the early morning or evening.

Dress for the weather. Wear light, loose-fitting clothing that lets your skin breathe. Dark colors absorb heat, so stick with lighter shades. Wear a wide-brimmed hat in the sun to keep your head cool and use plenty of sunscreen to avoid sunburn, which can increase your skin temperature and make it harder to say cool.

Be aware of the signs of dehydration. If anyone in your family is ill, pay attention to how much they’re able to drink — especially young children and the elderly. Anyone with a fever, vomiting or diarrhea should drink plenty of fluids. Do not wait for signs of dehydration.

   

-Be blessed to be able to move and exercises.

-Be blessed to be able to take care of your body and mind.

🌐tekfit.com.au
📍Studio 119 @ Tuart College,Tuart Hill,Perth WA

🗒Link in bio to book your session/bodycomposition analysis/personal trainer/nutrition consultation

   

Sunday is usually a rest day but depending on how we (TekFit) structure your workout through out the week the resting days can vary.

So what to do on REST DAYS❓:

▪️LISTEN TO YOUR BODY

First things first, no one knows your body as well as you do. When rest day comes around, take some time in the morning to assess how you feel. What is your body telling you that you need to recover? It could be more sleep, light exercise, certain foods or a combination of all of these.

▪️GET ADEQUATE SLEEP

Mental and physical rest is equally important when letting your body recover. The average person needs 7-9 hours of sleep per night, but athletes in training may need more. Sleep has been proven to increase mental sharpness, speed and reaction time in athletes. Plan ahead to get those Zzzs!

▪️HYDRATE, HYDRATE, HYDRATE

Athletes know how important it is to hydrate during and after a workout, but that mentality should carry over into off days as well. Water acts as a lubricant for muscles and joints, helping athletes to avoid muscle cramps and soreness. Water is not the only answer; you can also incorporate sports drinks and hydrate through foods such as watermelon, strawberries and cantaloupe.

▪️EAT RIGHT

Carbs provide energy for when you’re hitting the gym, but on rest days it can be smart to limit them. Instead focus on lean protein, (which helps muscles recover), fresh fruits and veggies. Think of your plate as a rainbow, including as many colors as possible. The vitamins and minerals in these foods play an important role in recovery.

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