As the summer vacation approaches and we all prepared to enjoy it with our family and friends. On the coasts, beaches, and swimming pools, we are will be trying to appear in the best shape we can, and we would like to stay healthy, fit and in shape during summer vacation, especially as this year the Holy month of Ramadan will be in the middle of the summer vacation, We are all wondering how to organize our workout and diet during this summer!

Here we offer or readers useful FACTS to keep in mind before and during summer vacation

FACT 1: Drink extra water

During hot summer days you need to hydrate (drink water) your body with extra storage of water Don’t wait until you’re thirsty to drink, research shows that drinking 1/2 to 1 liter of water immediately after you wake up plays a significant role in hydrating your body during the day as well as helping your system to get rid of wastes and help to reduce your body fat.

During the day and 30 min before each meal you can drink 250 to 500 milliliters more that will help you to avoid dehydration, as well as help you to reduce the amount of food that you may consume and resulting in reducing your total body weight.

During workouts, drink about 100 milliliters of water or other fluids every 15 minutes, aiming to match fluid intake to sweat loss and maintain around 500 ml of fluid in the stomach.

In Holy Ramadan fasting days you need to follow the same hydration strategy from 6 pm to 4 am daily. 

FACT 2: Change your workout routine

During summer vacation you may have not enough time to do a daily workout routine that you are used to do at home but this is not an excuse anymore! Now you can find many summer outdoor gyms at the beaches well equipped and ready for you to keep you fit.

But you may take advantage of summer and change your workout routine and add more fun too. Beach sports and fitness activities such as Racquet ball, beach volleyball, football tournaments, jumping rope, rowing, water polo, etc. have great benefits for your body, mind and spirit .    

 Other physical activities such as biking have great value as well. Take a bike tour with your family and friends will help you to stay fit, energised and losing fat. Also you may challenge your friends and family to do a running tour or race.

Swimming and water activities also have an amazing effect on your body and your fitness level. Swimming is great resistance and endurance workout for your body as well as using all your body’s muscles including the tiny muscles that you usually did not focus on developing in the gym.

In case you would like to workout at home, a mall fitness accessory such as rubber band, TRX and stability ball will help you stay tuned.

FACT 3: Fuel your system with seafood

Because of summer days are usually very hot in Egypt and the rest of the Middle East, you need to supply your body with the necessary healthy nutrients in light easy forms and divided into five to six meals per day.

Traditional Egyptian breakfast is great idea with family and friends but you need to take care and avoid extra fatty and processed foods. A balanced breakfast that contains carbohydrates, protein, fibre, and a small controlled portion of healthy oil is a great idea.

You make take advantage of being of Egypt’s coasts and increase your sea food intake. For lunch, a barbeque and grilled meat, chicken and fish while enjoying a gathering family and friends is a great idea to avoid processed and junk food.

At dinnertime you may need to enjoy delicious seasonal summer fruits. Watermelon, cantaloupe, kiwi and grapefruit are excellent examples to have with a healthy light dinner.

Snacks between meals could be a fruits nuts (small hand portion), and if necessary consider one small portion of ice cream as snack but  you need to avoid after meal desserts.

FACTS 4 (Enjoy Sun-tanning)  

Summer is a great opportunity to supply your body and skin with vitamin D, call the sunshine vitamin. Adequate exposure to sunshine early morning or one hour before sunset enhance your body to absorb and get maximum benefits from calcium and phosphate intake, which support and increase your bone density.

Research shows one valuable extra FACT of exposing your body to sunlight “with adequate duration” that you can burn fat easier and faster than when you don't expose yourself to sunlight.

You need to avoid sunburn during summer. Ultraviolet rays are weakest before 11 a.m. and after 4 p.m. Plan activities during these times and avoid outdoor activities from 11 am to 4 pm during hot days. Try to enjoy indoor activities and social gatherings like having an indoor or shaded outdoor lunch is good idea to avoid sun burn, also make sure to use a proper sun-block cream or spray.      

FACTS 5: Wear proper clothing 

Choosing the proper attire for the summer plays a significant role in keeping you healthy during summer and to avoid any overheating and skin problems. You need to wear lightweight, light-colored, loose-fitting clothing that are moisture-wicking.

Avoid heavy tight dark clothing. These clothes might keep the heat inside the body and possibility of overheating will be greater dangers to your body Also if you possibly can, wear a light coloured hat that reflects the sunlight.

Wear UVA/UVB protective sunglasses to protect your eyes from sunrays, especially during tanning. If your sunglasses are waterproof it’s recommended you wear them while you are having fun playing sports and doing fitness activities.