It’s a real issue at this time of year, whilst we have gone for weeks now wondering ‘will summer ever come?’, we are now in the midst of a heat wave, and could fall victim to those risks associated with it.

Whether you are working out in the heat, or just going about your daily business, or even sleeping (!) you will be sweating. As I am sure you are aware, when you sweat, you are not just losing water (I mean, sweat tastes salty, right?). The body is losing electrolytes through the skin when we sweat, and drinking water alone  – whilst always a good habit for health in general  – will not necessarily be enough to replenish the vital minerals which have been lost. This is especially if you have been exercising or excessively sweating.

I recently completed a 50km walk in the near 30-degree heat across open country. Whilst i ensured I carried and drank a full litre of water every 10km (pit stops were placed along the way approx 10km apart), at each station I also drank an isotonic bend to help my body get back some of the fluid it was losing. (Check out my related blog ‘Race To The Stones!‘ to hear about THAT adventure).

You probably recognise the term ‘isotonic’ – you will have seen is on popular ‘sports drinks’ labels, drinks that come in many wild colours and contain many more chemicals and additives than some of us would like to consume. Also, they can put us out of pocket when we don’t need to be!

A home made isotonic drink contains 3 simple ingredients:

• 200ml fruit squash
• 800ml water (to dilute)
• a pinch of salt (yes, salt!)

The body prefers glucose as its source of energy, and the natural fruit sugars can provide this carbohydrate boost. Much more natural and cheaper than going out and buying a bottle of over-sweetened and additive-laden drink.

Tip: add soda water if you want a fizz!

Drink up folks,

Bx

The past month things have picked up. I have been busy working on the social media – do follow me on Twitter and Instagram (Links below!).

I have also been gearing up to a great holiday away for 10 days!

Going away can bring up questions such as ‘what about all those tempting ice creams and fish and chips?’, ‘how many steps work off a Sex-On-The-Beach?’

DON’T PANIC!

If you already have a good healthy routine going, you will find the time and will-power when away from home. Hopefully, you should be having a healthy, balanced diet. This means you are not restricting yourself to specific foods you can only find at your organic, boutique local market, and it also means you allow yourself some ‘naughties’ from time to time.  I try to remember a few rules for myself: Cheat Meals are just that: MEALS. Not cheat days, or cheat WEEKS.  Allowing yourself that pizza or burger and chips of an evening once in a while is just FINE. And do not beat yourself up about it. If you know you’re going to punish yourself after it, simply don’t do it in the first place.  It’s not worth it!

• Alternatively, if you don’t have a healthy diet routine at home and you are still in the early stages and DREAD the temptation of holiday goodies, maybe prepare beforehand.
• Have a look at the local cafes and restaurants and plan for the best option for meals.
• Be sure to always have a bottle of water with you (sometimes thirst can be confused for hunger…and it’s great for your skin anyway!)
• If you do order burger and chips, because heck – ‘you’re on holiday!’ – then maybe swap the chips for salad, don’t have that pint of lager or that cocktail that comes with it for £5 all-in (you know where I am talking about),
• Avoid the dessert and have a coffee instead if you feel you need that ‘full stop’ to the meal.

I am sure that it’s not digestively beneficial, but I find a nice gentle walk after a meal helps my  stomach feel more settled and I feel less full. Also, ensure you have plenty of walking and sightseeing on your holiday. Exercise doesn’t have to be in a gym, and keeping moving alone can help burn fat and keep off the holiday bloat.

Finally, if you have decided ‘sod it – I have been good all year and this week is my week OFF!’, and this makes you happy, then do what makes you happy. Life is too short. Ultimately, as long as you don’t eat and drink to hospitalisation-levels (!), one week of eating and drinking all the stuff on your ‘forbidden’ list is not going to make a huge difference – just as one week of drinking kale smoothies and eating crispbreads isn’t going to make a huge difference. Just get back to your routine when you get home and you will feel back to normal in no time J

For me, I will be preparing, planning ahead a little, and not beating myself up over the odd G&T or ice cream :D

Happy holidays everyone!

B x