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Tips before you do sports in hot weather

When the summer has started you can often exercise outside. But how can you continue to exercise responsibly in warm weather, when temperatures have risen to tropical values? Because even in Australia it can easily be 35 degrees. Great if you have a day at the beach on the schedule, but exercising with warm can be quite stressful or even dangerous. The most important tip: adjust your training, do not start too quickly and do not lose too much fluid. Lemon water healthy and delicious. But we have more tips. Healthy eating practices.

Start slowly and take it easy

Sports in warm weather is strenuous. Your body produces heat during exercise. It is drained through the circulation through the skin: you start to sweat. In warm weather, the body extras itself to use the total surface of your skin well. As a result, your other organs and muscles receive less blood. Your heart then has to work harder to compensate for this. The heartbeat goes up to continue to pump enough blood and keep your blood pressure up. That is why it is wise to adjust: less and less hard exercise when it is hot. It is also good to start slowly, so that your body can get used to the heat. Adjust your warm-up, for example by keeping it short and staying in the shade.

Drink enough in advance

In hot weather you lose a lot of moisture through sweating. That moisture loss must be supplemented. The best way to start drinking is before you start exercising. So do that before you get thirsty. If you only start drinking at the moment that you are thirsty, a shortage of fluid has already occurred. Do you sport shorter than 45 minutes? Then drinking during the effort is not necessary. Obviously, you must have drunk sufficiently in the hours before the effort.

Do not just drink water

The maxim is about one and a half times as much fluid to drink as you lose sweat. But drinking large amounts of water in a short time is not recommended. The body can not process more than about a liter of water per hour from your water cooler Oxenford. Moreover, your body also loses salt when sweating. In very hot weather it is therefore wise to use sports drinks to keep the supply of energy, salt and minerals up to standard. Fruit water. Isotonic drinks are best because they are absorbed quickly by the body. Isotonic sports drinks can be recognized by the label 'isotonic' on the label and by the amount of carbohydrates (4-8 g / 100 ml) and sodium (400 mg / 100 ml).

Check your fluid balance

You can easily monitor your fluid balance. Make sure you continue to urinate (at least one and a half liters per day) and view the color of the urine. If your urine is clear, the moisture balance is good. Dark urine is an indication that extra drinking is needed. Another way to control the fluid balance is to weigh yourself before and after a competition or training. Drinking water and losing weight. A weight loss of just 3 percent (two liters of fluid for someone weighing 70 kilos) already reduces performance enormously.

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Help I drink too little, what (more) now ?! 9 tips to drink more!

Tips to drink more water. Do you grab a half-full glass (extra positive)? Cheers! We drink too little on average and the importance of getting enough fluid is underestimated. Whether it is winter or summer; I soon don't drink enough and I really try to work on that now. Drinking too little will cause headaches, nausea, extra fatigue and other ailments, you can also visibly get worse skin or even a bladder infection: you better prevent this! With these 9 tips we will work on it, will you participate?

Place your drink in a visible place - Seeing drinking, making drinking! At least, this works like a rocket for me! If my colleagues are having coffee, I want to enjoy tea. But this also works by putting your drink in visible places where you regularly go, if necessary by means of a letter. My desk now has my dopper on my desk as a reminder to keep drinking. Nice girly, but also incredibly handy!

Read also: Your skin and drinking water

Intermediate position per day part - You do not need the same amount of drink every day, this can vary per day. But an intermediate reading per day ensures that you do not have to "eat" liters of water at the end of the day to reach your goal, right? For example, I think I should drink more water from my water cooler Oxenford in the morning, afternoon and evening, a dopper contains 0.5 liters. This does not always work, but this sounds better than 3 doppers in the evening! Water coolers in the office.

Listen to your body and act on it - A tip that I very easily share with others, but apply it myself ... I sigh on that;) Listening to your body is incredibly important once in a while. where the limits and possibilities lie. It also indicates if you have eaten too little or if you are thirsty, listen to it and do not wait until it is much too late, but do it when you experience thirst. Don't put it off, just do it!

XL drinking - Very nice those cute cups and glasses, but practical? No, a Blond Amsterdam mug in XL is only practical! You can put a lot of tea in it without having to make every kilometer of effort to get to the kettle. And how about drinking a bottle from your water cooler Oxenford instead of a glass? Or choose a carafe so that it looks nice! XL drinking it is!

Take care of routine - When I wake up, I go (read: I still stumble and sleep over my pajamas) to the kitchen to feed the cat and I first pour myself a glass. After sleeping you have lost a lot of fluid and then it feels good to refuel and get it inside. I also prepare tea water for breakfast and then get dressed. That way I don't necessarily feel thirsty when I wake up, but it has become a habit to do it that way. And there's nothing wrong with that, after all, you get it in and that counts! When I turn off the light in the evening, I also have to drink a glass of water myself, as an extra because it never hurts. Routine makes it just that little bit easier and it works!

Make drinking a party - This actually sounds like a very bad tip, just as if you have to get stuck completely. I do not mean that exactly . I mean - yes, you try to talk it out here ... - that you have to make drinking more enjoyable than it is. Do you have a favorite glass? Extra large and cheerful? From now on, put your drinks in here, put a colored straw in it and it will make you happy? You gotta have that! Do you find water dirty despite the fact that it is good for you? Then opt for a little taste by putting cheerful fruit in it, which also looks great! Make it a party, but then a healthy one;)

Reminder - If you barely feel that you are thirsty, it is important that you do not forget it. And you can work on this by setting reminders, for example a reminder via an app. You have enough apps for tablets or mobile phones that keep track of how much you've been drinking or who "ring" every hour (nice old-fashioned to use this word, but it sounds funny) that it's time for a new glass. Drinking till the ship is sinking! But with water or a little bit of lemonade, it has to stay healthy!

Water-rich food - Can you not drink as you hope? Then choose food with a lot of extra moisture! For example, think of a watermelon or cucumber, that's how you get it, but in a different way. It is not about how you get your liters, as long as you do not fall short!

The toilet - Do you find it difficult to find moments to drink? You go to the bathroom, don't you? Make it a habit to drink a glass after the visit, so that it is in balance.

Drinking within reach - Never leave without your bottle! I like to go out with my Spa bottle that is filled. Hot and cold water straight from your water cooler Oxenford. About Prestige Water.

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