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Surviving PT in the Summer Heat

Diet & nutrition 101
Diet & nutrition 101
Survivalism
Survivalism
Active Military
Active Military
July 7, 2022
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Spending the summer out on the water? How about PT on that hot asphalt? What you may not realize is that no matter where you're going to be this summer, it's going to be hot. Preventing a heat injury is always important, but what’s the best way to go about it? 

Hydration is key before, during, and after excessive. You should really be drinking water all day long anyway. Now, you may be one of those people who’s not exactly a “fan” of water, but there are ways around that like adding some fruit to your water bottle. Either way, you gotta hydrate.

Many people don't quite know how important water is to your body. Without water, the human body begins to break down far more quickly than if you stopped eating food. Water plays a significant role in all aspects of maintaining the body systems. It’s the best tool to “detox” that no fitness influencer on the gram is willing to tell you.

Replenish what you use

Sometimes, water isn’t enough. Making sure when you're worked out, you avoid future cramping by replenishing your electrolytes. Sodium and potassium are the VIPs for muscle contractions and relaxations. If one is a little out of whack with the other, you're going to cramp up. 

Sports drinks are an easy fix to making sure you keep up with the chemical needs of your high functioning body, but they can be incredibly high in sugar. Cutting them with water is an option, but it’s not the only way to get those important electrolytes. When getting a cramp, it is common to eat a banana- which is high in potassium and very helpful. 

You may think runners are weird as they are, but have you ever seen someone come home after a run on a hot day and beeline to the pickle jar? (I’ve seen weirder!) pickle juice has a high sodium content, which helps refresh you after you’ve sweated all your salt out. Plus it tastes good. 

If you haven’t already, invest in a water bottle. If you find it hard to remind yourself to drink water throughout the day or at work, and you're sick of using plastic over and over again, buy one for yourself. A water bottle that holds at least three cups of water will probably give you the most bang for your buck. 

Carrying it around with you may be a bit annoying at first- but the fun part is adopting it as your personality. Decorate your water bottle with whatever stickers your heart desires. Making it something that is fun for you to look at will encourage you to not forget about it. 

Working out is equal parts motivation and focus, and nutrition to equate to high performance. If you want to make the most out of your workouts, you have to make sure your body is functioning the best it can, meaning keeping yourself hydrated along the way.

About the author: Samantha Harvill graduated, with honors, from the University of Pittsburgh with a Bachelors of Science in Emergency Medicine and was recently commissioned as a Lieutenant in the US Army Reserves. She is an avid runner, and is currently training for her next marathon.

Header image credit: (U.S. Marine Corps photo by Lance Cpl. Christine Phelps)

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