3、Sun protection and breathability are equally important
When engaging in outdoor activities, apply sunscreen, wear a hat, and sunglasses to reduce UV damage. Wear breathable sportswear to help sweat evaporate quickly, keeping you dry and comfortable.
4、Hydration is crucial.
It is recommended to drink 100-300 ml of water 2 to 30 minutes before exercise to maintain hydration and avoid discomfort caused by overhydration. Replenish fluids promptly during and after exercise. Mineral water, light salt water, or plain water are recommended to maintain fluid balance.
5、Electrolyte supplementation is also important.
When sweating profusely, we not only lose water but also lose important electrolytes, especially sodium. Therefore, consuming electrolyte-rich drinks or foods, such as sports drinks, light salt water, and potassium-rich bananas, at the right time and in appropriate amounts can effectively prevent muscle cramps caused by electrolyte imbalances and relieve physical fatigue.
6、Schedule Rest and Recovery
Allow adequate rest between workouts and between training sessions. It’s recommended to allow 1-2 minutes of rest between each set to aid recovery.
Also, ensuring high-quality sleep every day is crucial. Multiple scientific studies have confirmed that the optimal daily sleep duration for adults is 7-8 hours. This is crucial for comprehensive recovery and next-day training performance.
7、Eat a Balanced Diet to Fuel Your Exercise
After exercise, it’s important to eat a balanced diet, increasing your intake of protein and carbohydrates to replenish energy and repair muscles. At the same time, limit your intake of high-fat foods to avoid indigestion.
