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Exercising in summer can be a little tricky. It gets too stifling indoors and outdoors, the heat is almost unbearable. Too add to this, you also tend to feel exhausted soon and sometimes, you might experience spells of dizziness or extreme tiredness. How does one continue to workout without succumbing to heat exhaustion and other heat-related complications? Well, all you need to do is introduce a few changes in your workout routine. Here are a couple of tips that’ll help you stay safe when exercising in the scorching summer months.
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Dress right: When working out in summer, wearing the right attire becomes imperative. Wear minimal clothing so that sweat evaporates easily and your body cools down. Opt for light-coloured, light-weight, breathable fabrics. A cotton/polyester blend is ideal for this season.
Protect your skin: When exercising outdoors, protect your skin against harmful UV rays by slathering on generous amounts of sunscreen. Slip on your sunglasses and a hat or cap for extra protection. While selecting sunscreen, opt for an oil-free, water-proof one.
Stay hydrated: This is crucial to your physical well-being when exercising in summer. Your body looses a lot of water and so you need to frequently consume liquids to keep your body hydrated and maintain the salt-water balance. Consume water before, during and after workouts. While working out, take a drink after every 20 minutes. You could also opt for a sports drink with electrolytes. Avoid alcohol and caffeinated beverages.
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Alter your timings: Avoid exercising outdoors when the sun is at its hottest best. Exercise early in the morning or later in the evening. Avoid exercising between 10 am and 3 pm as this is the hottest part of the day. If you cannot alter your timings, alter your workout place. You can hit the gym instead of heading outdoors, or you can choose a shady, tree-lined place outdoors to workout. Exercising along the beach shore too is a good idea.
Acclimatize to the heat:
When you begin exercising in the summer months, take it easy. Don’t spend long hours exercising outdoors as your body hasn’t yet been accustomed to undergoing strenuous physical activity in the intense heat. Keep your durations short in the beginning and gradually increase the time limit as your body develops a tolerance to the heat and humidity.
Avoid extreme temperature changes:
Don’t subject your body to erratic temperature changes like entering an air-conditioned room immediately after exercising in the sun or taking a cold shower as soon as you finish working out. Allow your body to cool down a bit before you expose it to a temperature change.
Listen to your body:
Pay attention to the signs your body gives you when you’re exercising in the heat. If you feel dizzy, nauseous or faint, stop your workout immediately. During summer, you need to be more attentive to these symptoms as they might signal heat exhaustion, a heat stroke or other heat-related complications. If you experience these symptoms, pause your workout, head indoors and consume lots of water. Seek medical attention if the symptoms persist.
Don’t push yourself:
We all like to push ourselves to do more and achieve more. However, during the summer months, go easy on your body. Don’t overexert yourself or push your body to exercise harder as your body tends to tire sooner in summer. Instead on doing a single intensive set, split your exercises into smaller sets and increase the number of repetitions. Also, you can substitute intensive exercises with fun activities like swimming or cycling.
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For more tips on how to stay fit and healthy during summer, check out these two articles:
Well, that’s it from my end. Hope you found these tips useful and I hope they help you safely continue your fitness regimens even in the sultry summer months.