Fitness Tips To Stay Healthy In Summers

When exercising in hot climates, ease up and adjust intensity to prevent heat strain. Gradually increase pace and duration as your body adapts, and consult a doctor if you have medical concerns. If you have medical conditions or take medications, consult your physician for additional precautions. Adjust your pace in hot weather: Slow down initially, then gradually increase your pace and workout.  

To beat the heat while exercising outdoors, consider adjusting your schedule to take advantage of cooler times of the day. Rise early to catch the cool morning hours, or head out at sunset or later when the temperature drops. Avoid exercising during the peak heat of midday, typically between 10 am and 4 pm, and take cover under shade if possible. 

When exercising in hot weather, your clothing choices can significantly impact your comfort level. Dark colours tend to absorb heat, making you feel like you're wrapped in a warm blanket. To stay cool, opt for light-coloured clothing that reflects the sun's rays instead of absorbing them. In addition to choosing light colours, it's also essential to wear lightweight and loose-fitting clothing. 

When spending time outdoors, especially during peak sun hours, protecting your skin from the sun's harsh rays is crucial. Reapply sunscreen at two-hour intervals, even if the product claims to be sweat-proof or water-proof for longer periods. Many of these "long-lasting" claims are being investigated, and it's better to err on the side of caution. 

Exercising in hot weather can be challenging and potentially hazardous. When we exercise in the heat, our body temperature rises, and our natural cooling system works overtime to keep us safe. However, prolonged exposure to high temperatures can cause our cooling system to fail, leading to heat-related illnesses.

Staying hydrated is crucial, especially during physical activity. A simple way to gauge hydration is by checking the color of your urine. Aim for a pale yellow color, similar to lemonade, which indicates proper hydration.  Drinking extra before and after exercise, and eating hydrating foods like fruits and vegetables.

Drink water during and after exercise, and at other times, drink when thirsty to stay hydrated without overdoing it. When exercising in hot climates, adjust your routine: slow your pace and gradually increase intensity as your body adapts. Also, drink water during and after exercise, and at other times, drink when thirsty to stay hydrated.