Spine and Sports Medicine NYC

• Take a cool bath (max 15-20 minutes) and add baking soda or oatmeal in the water. Don’t use bath salts or bubbles. Air dry instead of wiping off with a towel!
• Aloe vera gel is a natural juice found in the leaves of aloe vera plants and is one of the most soothing “lotions” for your skin after too much sun.
• Soak a towel/cloth in cool water and wrap it around your burnt skin. Continue to soak in cool water and reapply but do not use ice!
• Stay hydrated - drink water or coconut water and eat hydrating foods.
• Take a cool shower or a cool bath (max 15-20 minutes).
• After your shower or bath, use a fragrance-free, natural moisturizer.

• One of the 30 Most Hydrating Foods.
• Made up of 96% water, naturally distilled (better than normal water)
• Contains alkaline-forming minerals (regulates ph levels in your blood)
• Good source of vitamin C and vitamin A (great for your skin)
• Prevents water retention (reduces puffy/swollen eyes)
• Helps normalize body temperature during hot days
• Can help regulate blood pressure 
• Can help heal sunburn by applying to your skin

Read full story here.

Benefits of Coconut Water

• Low in carbohydrates
• 99% fat free
• Low in sugars
• Keeps body cool and regulates blood temperature.
• Hydrates, is an all natural isotonic beverage
• Carries nutrients and oxygen to cells
• Naturally replenishes body’s fluids after exercising
• Improves your metabolism
• Promotes weight loss
• Boosts immune system
• Cleanses digestive tract
• Controls diabetes
• Aids your body in fighting viruses that cause the flu, herpes, AIDS
• Balances you PH 
• Reduces risk of cancer
• Treat kidney and urethral stones
• Boosts poor circulation

Read full story on Health Benefits of Coconut Water here.

• One of the 30 Most Hydrating Foods.
• Made up of 96% water, naturally distilled (better than normal water)
• Contains alkaline-forming minerals (regulates ph levels in your blood)
• Good source of vitamin C and vitamin A (great for your skin)
• Prevents water retention (reduces puffy/swollen eyes)
• Helps normalize body temperature during hot days
• Can help regulate blood pressure 
• Can help heal sunburn by applying to your skin

Eat a Healthy Breakfast

• Whole-grain cereal or toast
• Low-fat milk
• Fresh fruit juice
• Bananas
• Egg whites scrambled

Don’t Eat Right Before You Workout

• Large meals: 3-4hrs before workout
• Medium meals: 2-3hrs before workout
• Snacks - 1 hr before workout

Eat Healthy Snacks Throughout the Day

• Energy Bars/Drinks
• Fresh Fruit
• Yogurt
• Fruit Smoothies
• Whole-grain bagel/bread/crackers with peanut butter
• Granola Bars

Eat a Healthy Meal After Your Workout

• Yogurt & Fruit
• Peanut Butter or Chicken Sandwich
• String Cheese & Crackers
• Nuts & Dried Fruit
• Full Meal with protein, starch, vegetable/salad

Stay Hydrated! 

• 2-3 cups water 2-3 hrs before workout
• 1/2cup-1cup water every 15-20 mins during workout
• 2-3 cups water for every pound lost during workout

Read the full story via Mayo Clinic: “Eating and Exercise: 5 Tips to Maximize Your Workouts”