[vc_row][vc_column][vc_column_text]Summer’s here, and the warm, crisp air and brilliant sunshine urge us all to step out. Adapting your workout to the hot weather becomes essential as the fitness-conscious find this an inviting time to walk a little more, run a few more minutes, and extend their game a wee bit. But here’s the fine print. The humidity can prevent their sweat from evaporating as fast as it should and can overheat their bodies as they struggle to release the heat.
So should working out during summer be avoided?
Not really, say experts. People can continue with their fitness routines throughout summer with a few smart modifications that make the process comfortable and smooth.
Smart ways to workout during summer
Here are simple hacks for people who love to work out but want to protect their bodies and health from being affected by the harsh sun and rising temperatures during the summer season.
- Get the time right- While afternoons may be quieter times to work out, they may not be ideal to sweat it out in summer. Since the idea is to prevent the body from being overheated it would be wise to choose early mornings or evenings which are cooler and help the body to regulate the temperature.
- We all are led into believing that we should gulp down water when we are thirsty. Thirst is however the first sign of dehydration and people who work out must keep sipping water before, during, and after exercising even if they don’t feel thirsty to keep their bodies adequately hydrated during the hot weather.
- Clothes play a significant role in helping the body release heat. Light-colored loose-fitting, cotton-based clothes help the body cool down as compared to dark, synthetic, and body-hugging suits that trap the heat within the body.
- We all have been conditioned to think that the more we push harder the better the results will be. But fitness experts now recommend people to pause and listen to their bodies. They urge people to move beyond the concept of ‘one size fits all’ and allow their bodies to adapt to the heat. Adapting may not be a one-minute or a one-hour process and may take around four to 14 days and people in the meantime should only work out as much as their bodies can take. We have a list of warnings that the body may give out if it is overworked or overheated a little later in the blog.
- If the body is taking longer than usual to adapt or is making the person feel very uncomfortable then a doctor must be consulted to avoid health hazards. It is important to note that people who have cardiovascular disease, diabetes, etc may be prescribed certain medicines like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers, and diuretics that can increase the body’s reaction to heat.
- If getting the right amount of fluids is crucial so is the type of food. Nutritionists say that eating a light and healthy snack pre and post-workout can help the body stay cool. Snacks that help are frozen fruit, homemade fruit ice pops, cold salads with fish, legumes, and fresh vegetables.
- If working outdoors doesn’t work, then indoor exercises or working out in a gym can be considered as an option during the hot season.
Signs that the body is getting overheated
The human body sends out subtle yet specific warnings if everything is not working in order. If a person’s body is unable to adapt to the heat and is getting overheated these are the signs to look out for.
- Headache
- Thirst
- Dry mouth
- Muscle cramps
- Insufficient urination
- Dry skin
- Irritability
- Dizziness
- Increased heart rate
- Shortness of breath
- Exhaustion
- Excessive sweating due to heat cramps
- Pain in the legs or abdomen
- Unconsciousness
- Nausea and vomiting
If any of these signs or symptoms are experienced during a workout people are strongly advised to stop exercising immediately. They should sip water or suck ice cubes and move to a shaded place or indoors. Cold wet clothes can also wrapped around the person, especially around the neck, groin, and armpits. If the condition worsens medical help must be sought immediately.
Best exercises for summer
Melissa Kendter, a personal trainer at EvolveYou, running coach, and functional training specialist in Perkasie, gives some interesting tips on Time Magazine- online.
She suggests swimming as an ideal activity for summer along with slow and mindful exercises such as yoga. Slow jogging or taking an easy hike in a shaded park or forest. The idea is to go slow in whatever exercise is done as compared to the other seasons. According to her exercising in the hot weather is more about consistency than focusing on improving the performance levels. Summer she says is not the time to push oneself.[/vc_column_text][/vc_column][/vc_row]
