Exercise In The Summer Heat
It is finally Exercise in the summer heat, the season of shorts, crop tops, and summer dresses. With these beautiful summer attires also comes the expectation of the perfect physique. It is noticed that people are more inclined to begin working out during the summertime. They now look for the chance to shed the fat accumulated during the cold winter, to look their best. However, working out in this scorching heat requires its own carefully constructed regimen. It’s also relatively easier to lose weight faster through exercise in summer than in any season.
Even for people who over 40 and the best foods for them do not intend to lose weight, exercising is still an important activity for everyone. It enhances your body’s strength and immunity, while substantially reducing the risk of life-threatening diseases. It also keeps your brain healthy and increases the size of the hippocampus, the area responsible for the cognitive process of learning. Given the high temperatures when it’s not even the middle of summer, you need to be mindful of certain things when working out. Not taking care of your needs might lead to dehydration, nausea, or worse. There are some of the do’s and don’ts of exercise in the summer to be aware of.
Exercise In The Summer Heat: Do’s And Don’ts
Start gradually
When you work out, don’t get into it vigorously from the very beginning. In such scorching, unforgiving heat, it makes sense that you wouldn’t be able to exercise as intensely as you normally do. The heat can wear you down very quickly. You must start slow and give your body the time to adapt to your regimen. Once your body has adjusted, you may increase the length and intensity of your sessions.
Choose the Right Time
You must find the optimum hours for your workout sessions and adhere to them. It is best to work out either early in the day or once the sun has set. Do not exercise in the hours when the sun is shining bright above you. Avoid the time between 10:00 am -3:00 pm, as it is relatively hotter. If you do choose to exercise during these hours, make sure to do it under shade. You can also sign up for swimming as an exercise at this time.
Appropriate Clothes
It is considered better to wear loose clothing while working out, as they help the air to circulate over the skin freely with ease which helps you stay cool. You can also choose to wear dry-fit clothes which have the ability to dry in quite a short time, which is helpful as you are bound to sweat profusely while exercising. It is also better if the clothes are light-colored because they reflect heat, as opposed to dark colors which tend to absorb heat.
Sunscreen goes a long way
Sunblock isn’t just something to be applied by celebrities in beauty advertisements. Make sure to use sunscreen with at least SPF 30 that has titanium or zinc dioxide before you go for exercise in summer heat. You must also apply it every two hours. Working out in the sun can cause sunburns. This exposure to the sun opens you up to the risk of premature skin aging as well as skin cancer.
Stay hydrated
In summers, it is essential that you stay hydrated to keep the body functioning at an optimum level. It becomes even more important when you plan to exercise in this weather as it increases the body temperature. It can get even worse if there is increased humidity in the atmosphere. Ensure that you drink a minimum of 2 glasses of water prior to heading out to work out those muscles. Also, don’t forget to carry a water bottle with you when you get out of the house. Keep taking a few sips while you are working out, regardless of whether you are thirsty or not. Muscle cramps are often caused by dehydration as well, so make sure that you drink ample amounts of water.
You need to maintain a healthy intake of water once the workout is over as well. This prevents effects like nausea, vomiting, or kidney failure. Eating fruits and vegetables would also help in restoring the electrolytes lost during the session. Avoid the intake of sports drinks for this purpose, as they contain high amounts of calories.
Be Mindful of Your Body
It is one of the most important requisites for a healthy workout. You might think that getting absolutely exhausted is normal during workout sessions, but that is not necessarily true. In case you start feeling dizzy, nauseous, or extremely thirsty, put a pause on the exercise. Listen to your body when it gets tired and head to a cool, shady place to drink plenty of water or eat a snack. It is better to consume juicy snacks like fruit instead of dry snacks like crackers or energy bars.
Don’t consume protein before workouts
Protein is regarded as an amazing source of energy. However, it is not the best pre-workout snack. Research has shown that consuming protein before workout sessions tend to increase the basal temperature in your body. Eating protein before exercising in high temperatures would lead you to feel even hotter.
If anything, you should eat protein-rich food once the session is over, as it helps to rebuild muscle tissues. A low body temperature should be maintained before and during workouts. Research shows a positive correlation between lower core body temperature and better performance in athletes.
Know the symptoms of Heatstroke
Heatstroke is a very real and fatal possibility if you’re out in the summer heat for long periods of time. As someone who plans to be out for frequent workouts, you must know the symptoms of heatstroke. Some of the symptoms include high body temperature, absence of sweating, hallucinations, difficulty breathing, disorientation, coma, or even death.
If you suspect that someone might be showing symptoms of heatstroke, you may call 911 immediately. In addition to that, go and fit in a cool and shady area, avoid caffeine and treat with ice packs under the armpit and groin.
Few Final Words
These were some of the do’s and don’ts of exercise in the summer which would help you keep your workouts safe and productive.