Summer is finally on its way which means more time spent outdoors, and for some of us the chance to sign up to a new challenge.
Whether you recently ran the London Marathon or are preparing for your first 5k it’s important to fuel your body with a nutritious diet and allow enough rest to aid recovery, but understanding hydration can be a game changer.
Regular exercise is vital for our overall health, it strengthens muscles, bones and joints and is a powerful tool in strengthening the immune system and improving our mood. Exercise triggers the release of endorphins and feel good hormones such as dopamine and serotonin. Keeping active also helps us to maintain a healthy weight by encouraging a normal response to insulin, a hormone produced by the pancreas in response to food (particularly carbohydrates).
Exercising outdoors also comes with a wealth of added benefits. Feeling connected to nature has been shown to improve health, happiness and overall wellbeing. So, make the most of the extra sunshine hours and take your training regime outdoors.
Hydrate like a pro
Varying body shapes and sizes, as well as how much you sweat will affect the amount you need to drink to keep topped up but as a general rule of thumb for any activity that gets you sweating or out of breath, aim to drink around 230ml of water every 20 minutes. In real terms this means if you’re training for 45 minutes which is what most of us achieve during a gym session or longer run, sip from a 500ml water bottle throughout your workout to hit your hydration goals.
Unlike hunger, dehydration is a tricky sensation to navigate and thirst can be a poor indicator but early signs to look out for include poor concentration, a headache or inability to think clearly.
Good old water should do the trick for shorter bursts of exercise, but if you’re going for longer or training for a specific event, added vitamins and minerals can be useful to aid recovery and ease muscle soreness. Post-exercise, Get More Vits Recovery is perfect, enriched with electrolytes sodium, potassium and magnesium it helps to restore lost minerals and is boosted with B vitamins for a steady stream of energy.
If you’re trying to shape up for summer, rehydrate with juicy watermelon L-Carnitine & Chromium which comes with the added benefits of key nutrients involved in a healthy metabolism. L- carnitine helps to transport fatty acids from the food we eat into our cells’ inbuilt powerhouses – the mitochondria, where they are burned for energy; and chromium helps the body to effectively break down protein, carbohydrates and fat, as well as maintain normal blood glucose levels.