Summertime makes you want to finish off your day (regardless if it’s Friday or Tuesday) by sitting on your terrace, sipping on chilled cider. Besides, the sun escalates your desire for ice-cream and encourages you to skip that evening training… again!  If holiday weather often tempts you into “chill-out” mode and decreases your sport and exercise activity, try out our 5-bullet point plan which will help you to stay fit during your summer getaways.

Firstly – water

We know that drinking water is advised all year round but in the summer months your hydration deserves extra attention. Due to intense heat from the sun, we perspire quicker,  and therefore we lose a lot more water and fluids on a daily basis. Regular hydration helps your body to cope with the heat and, as a result, with tiredness. Do not replace water with fruit juices or ice tea – high amounts of sugar in these drinks will only enhance your thirst and your desire for a second dessert. Stick to mineral water – pure or with fresh additions – lemon, cucumber, mint or ginger.

Secondly – wine?!

We enjoy a glass of good wine with our lunch but – knowing that there’s still a couple of hours ahead of us – we select lighter drinks. Wine is being replaced with punch, regular beer – with a lighter one or with a low-sugar radler. If you find it difficult to cut down on wine – mix it with water. Remember to drink a glass of water in between drinks. This will help you to get through the long evening without feeling sluggish, and getting up the next morning won’t be a disaster ;) Keep in mind that drink is not food – don’t replace your meals with alcohol. If you’re not hungry – eat something light, choose veggies and protein, and skip the carbs.

Thirdly – creativity

There’s no gym in your hotel and your dumbbells won’t fit into your hand luggage? If you don’t want to interfere with your sports routine during your summer getaway, all you have to take with you is a dose of determination and some universal sports clothes. Our favourite combo – morning yoga and jogging – doesn’t require any advanced equipment besides a pair of good shoes and a mat. If your training plan includes exercise that requires more specific machines, my advice is to visit the nearest park – benches, climbing frames and a carpet beating rack will do just fine. Kasia Wolska proves that you can work your booty everywhere, including barefoot on a narrow bridge. Is your other half good when it comes to sticking to sport discipline? How about a fitness date before breakfast? :)

Fourthly – fun

Holidays are a time for fun and activities that normally don’t fit into your agenda. No matter if you’re chilling in a big city or resting in a cosy resort. I’m confident there are at least several sports attractions nearby, just have a look! Here’s my advice for city break lovers: exchange your weekend metro ticket for an urban bike – you will be able to see way more of the city and burn some extra calories in the meantime – win win! If you don’t have the courage to cycle on crowded streets – skip the bike and go for a walk – walking is a great fat-burning exercise and it doesn’t require a lot of effort. Fancy a day out on the beach? Organize a volleyball tournament, build a track with obstacles, or sign up for a (kite)surfing lesson! Is there a pool in your hotel? Dive in for a 20 minute session before breakfast. Agrotourism relaxation? Ask your host for the directions to the nearest lake – maybe find out if they rent kayaks? It’s often worth it to break down the routine –  and also the training routine, so let’s go have some fun!

Fifthly – moderation

Be realistic – don’t assume that you will be out of bed by 6 am everyday to run 5 km before the sun becomes unbearable, and that you won’t eat any Tiramisu (while being in Italy!). Believe me – you won’t be happy, but frustrated with a constant feeling of letting yourself down, or (even worse) even failure if you have a bite of a dessert. Setting your goals too high is also an easy way to fall into the opposite extremity – becoming very lazy and overeating (“I skipped the running so whatever…”.) Holidays are the time to let it go a bit, cut yourself some slack. Every activity counts, even dancing your ass off on the beach or a three-hour castle sightseeing tour… So don’t get mad at yourself if you skip your morning jog once in a while. Simply watch out not to overdo it the other way around… Laying flat on the beach for 8 hours and an all-inclusive diet is guaranteed to pile on extra kilos after a week long trip. Moderation in the summer still applies, do not turn your health habits upside down, just… drop your guard a little – Your body will thank you!

Let me close this issue with one of my favourite quotes referring to sport and diet, that is so relevant during the summer time: “Everything with moderation. Moderation also with moderation.”

Enjoy your summer!