Summer Fitness Fuel

watermelonFor most people, the summer means BBQs, vacations, and lots of outdoor fun.

Unfortunately, typical BBQ food is not the best option to fuel a workout, but there are plenty of great, refreshing snacks to eat that are high in water, and easy to eat when your appetite is low.

Working out is a great way to balance out all the delicious food, but you need to keep in mind that steps should be taken to lower the risk of dehydration.

Here are some common signs of dehydration:

  • Feeling thirsty
  • Skin is flushed
  • Feeling more tired than normal, or the workout seems harder than usual

Some people find that they are not hungry when it is hot outside. Water-rich foods, like watermelon, grapefruit, yogurt, and fresh veggies, like lettuce and broccoli, are great, light sources of fuel that are easy to eat.

  • Pro Tip: Try a yogurt parfait with low-fat vanilla Greek yogurt, berries, and some granola for a delicious and refreshing snack!

Campus Tips:

Try a smoothie from Sam’s Place Poolside, carry a reusable bottle of water with you to stay hydrated, and snack on some string cheese for protein.

How to Fuel Throughout the Day

Here are some tips to help you feel your best when you are trying to be active during the summer months.

Before Your Workout

  • Drink 16-20 oz of water at least 4 hours before your
  • Drink 8-10 oz of water about 10-15 minutes before your workout.
  • Eat a small high carb, moderate protein snack 30-60 minutes before your workout.
    • Fruits, sports drinks, granola bars, and graham crackers are good options. Try to avoid dairy before a workout!

During Your Workout

  • Take a gulp (about 1 oz) of water every 10-15 minutes.
  • If your workout is less than an hour long, water alone should be enough for hydration.
  • If your workout is longer than an hour, have a sports drink with carbs and electrolytes.

After Your Workout

  • Rehydrate, rehydrate, rehydrate!
  • Eat a high carb meal with about 15-25 g of protein.
  • Low fat chocolate milk, fruit and yogurt smoothies, and an apple with nut butter and low-fat milk are some great light, recover snacks!

Websites to Check Out:

Exercise Safely in Hot Weather

Sports Nutrition Educational Handouts

Created by: Carolyn Greene, NACUFS Intern
Hospitality Dietitian Mindy Diller, MS, RDN, LD 


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