Summer Fitness Tips: Hot Weather Exercise Do’s and Don’ts | Health

With the arrival of the summer season, there are multiple motivations for people to sweat and get rid of that fat. Experts say people are more prone to losing inches in the summer, unlike winter where fat can be hidden in layers of woolen clothes, summers are all about beaches and pool parties, making it necessary to be at your best. Exercising in the summer, however, comes with its own set of rules, especially when it comes to outdoor workouts. Whether it’s choosing the right workout gear, snacks, knowing when to hydrate, or listening to your body, it’s important to exercise during the summer season. (Also Read: Expert Offers Fitness and Summer Workout Tips to Lose Weight)

Exercise has many health benefits, and research indicates it reduces the risk of heart disease, stroke, and diabetes. It’s also good for your brain, and a study at the University of British Columbia found that regular aerobic exercise increases the size of the hippocampus, the area of ​​the brain involved in learning and verbal memory. .

Fitness expert Mukul Nagpaul, Ambassador of the Fit India Movement and Founder of Pmftraining on the do’s and don’ts to keep in mind when exercising in the summer:

Choose the right garment

Look for dry clothes as they have the ability to dry very quickly which is very helpful when sweating because generally cotton is preferred by many people in summer but cotton is good for casual wear but not for summer. exercise because cotton absorbs sweat and becomes heavy. which can be quite uncomfortable

Stay hydrated

Our bodies are 50-70% water and in the summer we need more water for the body to function properly so you should aim for at least 2-3 liters of water and you will need more of water, depending on your activity level and in case you sweat more you will need more water.

– Do not wait to be thirsty because it is a sign that you are already dehydrated which will impact your performance during your workouts.

– Remember to drink more water in the hours following your workout. This will help you avoid some of the more serious effects of dehydration like nausea, vomiting and kidney failure, not to mention that you will feel much healthier and more energetic.

Listen to your body

Being in tune with your body may be the most important of these fitness tips. It’s very easy to get carried away if you’re playing sports or during a competition, so if you show any signs of dizziness, extreme thirst, nausea, cramps or dry mouth, etc., stop taking it immediately. activity and find a cool place to relax and drink a sports drink. Once you feel better, try to rest or start the activity slowly, but be sure to listen to your body.

Do not stay in the sun for long periods

During summers, the heat from the sun is very intense, which can harm your body. It is important to avoid exposure to the sun from 10 a.m. to 3 p.m. because the sun is strongest at this time. If possible, avoid exercising in direct sunlight. Staying in the shade keeps you cool and can allow you to do a more intense workout despite the heat.

Likewise, it may be a good idea to book outdoor workouts for early morning when temperatures tend to be cooler. This puts you at less risk of heat exhaustion, sunstroke and dehydration.

Don’t eat protein before workouts

Lean protein is a great source of energy, but it might not be your best bet before a workout in the heat. Science has shown that eating protein before exercise leads to an increase in basal body temperature. That means you’ll feel even warmer if you load up on protein and then train in the warmer summer temperatures.

Treat yourself to protein after your exercise session, as this will help you rebuild muscle tissue. Before and during your workout, focus on keeping your temperature lower by drinking water or an ice cream slushie and a sports drink. Researchers have found that a lower core body temperature is often correlated with improved performance in athletes.

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