Mike Michalski is a Certified Personal Trainer and Owner of Variant Fit. Here, he writes about how he stays cool in the summer heat.
I love the summer because it’s finally warm enough to get outside and enjoy all the outdoor activities that make these three months so enjoyable. All of that physical activity, sweating and soaking up the sun also means that I have to keep my body fueled, hydrated and energized. As a trainer, I’m in a constant state of motion all day. From teaching classes, running to and from client sessions and meetings, hitting the gym for my own grueling workouts, to chasing around two young kids at home, I’m constantly on the go!
I always find that during the summer months I have to pay close attention to how I’m fueling up each day because of the extra toll the heat and humidity takes on my body. We’re all trying to optimize our performance each day, whether that’s at the gym or the office. To avoid feeling low energy and fatigue, here are some tips on how you can beat the heat and can keep your body feeling strong, focused and energized – no matter what you’re putting it through.
Get More Sleep
I know, easier said than done. But according to a recent study, 40% of Americans are averaging less than six hours of sleep each night. If you find yourself in that 40%, you’ll notice the effects of that lack of sleep. You're probably more irritable, have trouble focusing and find yourself crashing towards the end of your day. Add in those hot and humid summer days, and you’ll be feeling that fatigue even more. Try to make it a point to get at least seven hours of sleep each night. I know it seems impossible but put the phone or tablet down 45-60 minutes before bed to help avoid the effects it has on both suppressing your melatonin and negatively impacting that all-important REM sleep. Make a routine out of it; it won’t take long for you to feel the significant impact of such a small lifestyle change.
Know When to Back Off & When to Fuel Up
I adhere to a holistic approach to health and wellness and strive to achieve that connection between mind, body and spirit. Each of those are affected by both internal and external stimuli. Finding harmony with all three isn’t an easy endeavor and forces one to focus even more on minimizing negative stimuli and maximizing positive stimuli. With that said, you also don’t have to beat yourself up when you’re not feeling your best. The most important thing to do is to identify what the root cause of that is and remedy the situation. If you didn’t sleep great the night before, make it a point to go to bed an hour earlier the next night. If you’re dragging during the day, reach for a healthy snack to feel reenergized and get through the rest of your day. If you’re feeling a little sluggish during your workout, back it down a bit and don’t be afraid to cut it short. Rest up, recharge and get back after it tomorrow!
Give Your Body What It Needs to Recover
When it comes to fueling up in the summertime, hydration comes first. If you’re dehydrated, you’re nowhere near performing at an optimal level. My favorite way to stay hydrated this summer has been with Vital Proteins Collagen Water.
I’ve been obsessed with it all summer long. It’s the perfect way to hydrate on the go, no matter what my day is looking like. Collagen Water contains 10g of collagen, 3g of sugar or less and is available in five flavors: Lemon Slice, Strawberry Lemon, Blueberry Mint, Blackberry Hibiscus and Lemon Ginger. It’s a refreshing solution if you’re looking to beat the heat! Now you have fewer reasons to avoid going outside and can continue maintain an active lifestyle.