Summer is the perfect time for athletes to relax, recharge, and focus on self-care. For those of us who are lucky to call the summer the the off-season, it’s an ideal time to step back from the intense training and competition schedule, and to invest in both physical and mental well-being. Here are ten ways I have used the summer to recharge and how athletes at any level can make the most of their summer downtime.
10 Ways I Use the Summer for Self-Care
1. Embrace Active Rest. Rest doesn’t mean complete inactivity. Engage in light, enjoyable activities like swimming, hiking, or biking. These low-intensity exercises keep the body moving without the strain of intense training, helping maintain fitness while allowing muscles to recover. I would always take a few weeks off of intense cardio, lifting and workouts to insure my body was prepared for training in July and August.
2. Prioritize Sleep. Catch up on much-needed sleep. Aim for 7-9 hours per night to aid muscle recovery, improve mental health, and enhance overall performance. Establishing a regular sleep routine can also help regulate your body’s internal clock. This has always been hard for me when I have extra daylight to work with, but I do my best to get solid hours of sleep when my schedule allows.
3. Indulge in Relaxation Techniques, Incorporate relaxation techniques such as yoga, meditation, or deep-breathing exercises into your daily routine. These practices reduce stress, improve mental clarity, and promote a sense of well-being. These techniques are easiest for me incorporate into my schedule when I wake up early and complete them before my family wakes up.
4. Nourish Your Body. Focus on nutrition by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Should you also make time to enjoy that occasional summer bbq or cookout? Absolutely! Just keep in mind that summer is a great time to experiment with healthy recipes and ensure you’re fueling your body properly for when training resumes. Recently I’ve been skipping out on cereal and trying my best to make fresh, protein-packed breakfasts. While it’s extra effort, I notice my energy levels are up each morning, even after heavy workouts.
5. Hydrate. Staying hydrated is crucial, especially in the summer heat. Drink plenty of water throughout the day to maintain optimal body function and prevent dehydration, which can affect performance and recovery. If you struggle to drink water like I do, this is the season to fill up on water-rich foods, such as blueberries, oranges, peaches, pineapples, plums and raspberries that contain over eighty percent water.
6. Enjoy Leisure Activities. Engage in hobbies and activities you enjoy outside of sports. Whether it’s reading, painting, or gardening, these activities can provide a mental break from the intensity of athletic life and help you unwind. I loved being home over the summer and cooking with my mom and sister, and watching summer games in the city with my dad. Find what brings you joy.
7. Get a Massage. Regular massages can alleviate muscle tension, improve circulation, and enhance recovery. Consider scheduling a professional massage or my favorite: make dedicated time to use a foam roller while at home to work out tight spots.
8. Spend Time Outdoors. Take advantage of the warm weather by spending time in nature. Activities like beach outings, picnics, or simply lounging in the park can be refreshing and provide a mental boost. I love going to the beach, but I’m mindful of how much time I spend in the sun. Too much heat can drain me and prevent me from maxing out my workouts.
9. Reconnect with Friends and Family. Use this downtime to reconnect with loved ones. Strong social support is vital for mental health, and spending quality time with friends and family can be rejuvenating, and give you a better motivation when it comes time to return to training.
10. Set Personal Goals. Reflect on your past performance and set personal goals for the upcoming season. Whether it’s improving a specific skill, increasing endurance, or focusing on mental toughness, having clear goals can motivate and guide your training once it resumes. The summer is always a great time for me to mentally reset and create new goals to help push me out of my comfort zone.
Summer downtime is an invaluable opportunity for athletes to focus on self-care and recovery. By embracing these ten strategies, you can ensure you return to training refreshed, recharged, and ready to achieve new heights in your athletic performance.