Blog Series: Move Strong All Summer: Performance Tips for the Outdoor Athlete
Part 4: Recover Like a Pro: Cooling Down & Hydrating for Optimal Performance
The heat of a North Carolina summer can sneak up on even the most seasoned weekend warrior. Recovery isn’t just a luxury—it’s a performance tool that keeps you consistent, pain-free, and energized.
Why Recovery Matters in Summer
- Heat increases cardiovascular strain
- Dehydration impacts muscle function and recovery
- Poor cooldowns lead to tightness and increased injury risk
Cool-Down Essentials
- Light Cardio: 5 minutes of walking or cycling flushes waste from muscles
- Stretch Focus: Target muscles you used heavily (calves, hamstrings, shoulders, hips)
- Breathing: Deep belly breaths help regulate the nervous system and heart rate
Hydration Strategy
- Drink 16–20 oz of water within 30 minutes of activity
- Add electrolytes if sweating heavily or playing more than 60 minutes
- Eat water-rich foods (cucumbers, melons, oranges)
Bonus Recovery Tools
- Foam rolling or massage gun
- Cold plunges or lake dips
- Compression gear
Local Tip: Visit OPTI Health for cryotherapy, IV therapy or compression to speed up that recovery.