Rain or shine, we are outdoors at Gumsaba year round, and we LOVE IT! While it can be true that the winter workouts are the hardest to rise and shine for, the summer can be a doozie if you are not prepared! The key points below are a good guideline to keep you moving your best through the dog days of summer.

Hydration: Maintaining Hydration is a critical part of your overall health. Dehydration can cause severe headaches, joint and muscle pain and a slough of other problems that are potentially preventable.  It’s important to drink plenty of water all year round. A good guideline is drinking half of your body weight in ounces every day. So, if you weigh 150lbs, then 75oz (a little over 9 cups) of water is your baseline. If you drink a lot of caffeine or some alcohol, then even more will be needed to keep you hydrated. Having said this, drinking water is just part of the puzzle. Eating hydrating foods/foods with electrolytes is important, and avoiding a high intake of dehydrating foods and drinks containing sugar, caffeine and alcohol is critical.

Ideally, we get electrolytes from our food, but that might not always happen, so supplementation is necessary. For example, Gatorade has NINE teaspoons of sugar in one serving. While Gatorade is balanced with acids to counter the dehydrating effects of sugar, sugar is very hard on your joints, so it is important to choose the right supplements for your hard working body. I like NUUN tablets because they have no sugar and the ingredients are simple. You can get them online and at Sports Basement and Whole Foods.

Click here for foods high in potassium

Click here for foods high in magnesium

Sun Protection:

Hat – this hat has cooling technology and of course provides shade.

Sunblock – Not all sun block is equal! You need a mineral base, broad spectrum to block the UV rays of the dog days. Many times mineral blocks can be thick and don’t rub in all the way.  Think Sport & Coola make awesome mineral based sunblock that actually rub in and stay on. There are several studies that are coming out about the dangers of oxybenzone.  If that is the base of the sunblock you are using its time to switch!

Other basics:

Towel – a fast drying towel can be great for those of us who sweat buckets!

Drifit Socks – important to save you from blisters.

If you have anything to add please put it in the comments!

To your health, Coach Michelle


The court at Rudgear Park can get HOT even mid morning. Come prepared!

Gumsaba Fitness Class schedule Friday 6/10/16

5:30AM Sunrise Danville Womens class – Coach Michelle – Mash Up Friday

5:30AM Sunrise Danville Mens class – Coach Joel – Mash Up Friday

6AM Sunup Morga Womens only Class – Coach Briana – Turn & Burn Circuit

8:15AM Sunshine Moraga Womens only Class Briana & Coach Kristen – Turn & Burn Circuit

9AM Sunshine Walnut Creek Womens only class – Coach Joel – Mash Up Friday

11:00AM Cytosport Intermediate Circuit Trainig – Coach Joel (private class)

12:00PM Cytosport Advanced Circut Training – Coach Joel (private class)

1PM Cytosport Power Yoga – Coach Michelle B. (private class)