5 Tips for Recovery in the Heat on a Fitness Holiday
- Created: 18 August 2016 18 August 2016
Looking forward to working out in paradise on your fitness holiday but not sure how you will handle recovery in the heat? Read on to find out how your body can restore back to its optimal state ready to take on the next workout and avoid muscle ache. Whether you are going on a bootcamp holiday or a tennis holiday, exercising in warm temperatures comes with added challenges for your body, so it is important to find a way of addressing these issues. Whilst improving your fitness levels and ability to exercise, sweating also increases, causing you to dehydrate faster. You therefore need to make sure your body gets the rest and recovery it requires after an intensive workout to function at its optimal level again. Rest and recovery after a workout are two different things; while rest is defined by sleep and time not exercising, recovery refers to actually taking action to repair your body. Take note as we share our five top tips for your body’s recovery in the heat!
Keep hydrated with water and feel refreshed
Make sure you drink plenty of fluids before, throughout and after your workout. Drinking adequate amounts of water is not only vital for your health, but also for energy, recovery and performance. Water aids all the body’s functions including the efficient uptake of nutrients and reducing the impact of stress on the heart as well as preventing muscle cramping and the breakdown of skeletal muscle. For added recovery, add an electrolyte tablet to your water to replenish lost vitamins and minerals.
2. Acupuncture & massages
Soothe sore muscles and restore you body with spa treatments
One of the oldest healing methods in the world, acupuncture uses super fine needles to penetrate the skin, stimulating certain areas on the body to release tension. Relatively painless, the benefits of acupuncture have been proven to help people recover from muscular fatigue, overtraining and adrenal fatigue, through the management of muscle pain. If acupunctures not for you, recover from your workout on a spa holiday with a range of massages, which will help to increase blood flow and circulation to relieve muscle pain and tension.
3. Cooling down
Cool down with a refreshing cold shower
As your body’s core temperature will have elevated during exercise in the heat on a fitness holiday, it is important to bring your core temperature back down. Take a refreshing cold shower or iced bath, as this will also reduce muscle fatigue and help you recover from post-workout mental fatigue more quickly. You can also use ice packs on the parts of your body that you have put to work, as this will also reduce the risk of muscle inflammation those areas.
Follow a healthy balanced diet to get you through your next workout
The right or wrong nutrition can have a huge effect on your health and therefore it is important to pay attention to what you eat. Alcohol and processed foods contain harmful toxins that can have adverse effects on the body so try to eat healthy on holiday to avoid this and to obtain optimal health. After a workout you should try to consume food consisting of a 4:1 ratio of carbohydrates and protein within 30 minutes. Ideal post-exercise foods or snacks include a yogurt or milk based smoothie, a peanut butter bagel or an appropriate energy bar. To rehydrate more effectively, which is necessary in high temperatures, add a pinch of salt to your snack. Fruits and vegetables such as pineapple, blueberries, red grapes and ginger are anti-flammatory foods which can help to reduce inflammation and optimize recovery.
Rest and restore your body with a good nights sleep
Sleep is the most vital aspect of recovery, as adequate sleep is required for mental health, muscular recovery and hormonal balance. Sleep with minimal artificial lights to get a good night’s sleep and try to aim for between 7 to 10 hours sleep each night. Although fresh air and cooler temperatures are tempting in the heat, it is important not to have the air con on at full blast as this will make it harder for the body to acclimatize to the environment, making you more susceptible to illness due to the contrasting temperatures.