The summer heat can make exercising tough and even risky. If you’re not careful, you might get heat-related problems like heat stroke, heat exhaustion, or severe dehydration. These can mess up your fitness goals. But don’t worry, here are some tips to help you exercise safely even on the hottest days.
COLD SHOWER IS THE KEY
Before you start your workout, take a cold shower. After the shower, let your hair stay wet instead of using a blow dryer. This can help keep you cool during your workout.
STAY HIGH ON FLUID INTAKE
Water is your best friend on hot days to stay hydrated. If you plan to exercise for more than an hour, consider drinking sports drinks. Sports drinks are great for long workouts in the heat because they have potassium and electrolytes that help rehydrate your body. The sodium in them can also be beneficial on a hot day. Remember, moderation is key.
LIGHT CLOTHING IS THE NEW FASHION
Wear bright colors to reflect the sun and make you more visible to cars. Cotton is a light and affordable material that helps you stay dry. If you can spend a bit more, go for sweat-wicking shirts and shorts to keep sweat away.
MAKE SUNSCREEN YOUR BFF
Avoid getting sunburned during your workout by using sunscreen. Choose one with at least SPF 50 and make sure it’s waterproof so it stays on when you sweat.
AVOID WORKING OUT DURING THE FOLLOWING TIME
The hottest part of the day in summer is from 10 a.m. to 3 p.m. Try to work out before or after this time. Many people like to exercise early in the morning because it energizes them for the day and helps them sleep better at night.
DRINK WATER AND QUENCH YOUR THIRST
Summer is a great time to enjoy water activities like swimming, surfing, or paddleboarding. These activities help you stay fit and cool. You might even find a new favorite exercise.
If you prefer running, you can still enjoy the water by running in the rain. It can help you stay cool and many find it refreshing. Just be sure to wear bright, waterproof clothing and avoid running near cars. If there’s lightning or thunder, head inside quickly.
INDOOR WORKOUT IS THE NEW COOL
On extremely hot days, consider working out indoors at a gym or at home if you have the equipment. This can help you avoid heat-related injuries while still keeping up with your fitness routine.
BODY SPEAKS
Listen to your body. If you start feeling dizzy, nauseous, or very tired, take a break. Resting is better than pushing too hard and getting sick or injured, which could stop you from working out altogether.
If the heat is too much for intense workouts, break them into smaller sessions throughout the day. This way, you can rest and refuel without compromising your fitness goals.
Have fun with your workouts and stay cool and safe this summer!
The Sportz Planet Desk,
Atharva Shetye.
