Hindustan Times (Gurugram) - Hindustan Times (Gurugram) - City
Don’t feel like exercising in summer? Here’s help
From eating and hydrating adequately to choosing the ideal hour, here are some key summer workout tips
Mitushi Ajmera
Peak summer doesn’t mean you stop working out; you just need to follow some simple guidelines:
It is recommended to exercise before 10 am or after 5pm whilst the temperatures are comparatively better. A cooler, indoor space would aid in a comfortable workout. Alternatively, one could train outdoors in the shade. Furthermore, in order to allow the body to adapt to the heat, it is advised to start slow and pick up the pace gradually. You should be mindful of how you feel during the training and gauge when to slow down to avoid over exhaustion.
Contrary to popular belief, a 100% cotton T-shirt may not be the best option for a workout as it becomes heavier upon sweating. Good athletic wear is usually a mix of polyester and cotton, which wicks the sweat, keeps the skin dry, and yet doesn’t feel heavy.
A training hat should be considered, as it wicks the sweat, helps in keeping the head cool and also protects the head and face from direct sunlight. Similarly, a 30–50 SPF sunscreen should be applied to the exposed skin to avoid sunburn.
Drink 400-500 ml of water 30 minutes prior to your workout and 180-200 ml every 15 minutes of training. Sipping water every 5-7 minutes could work if the throat tends to dry up quickly and become sticky. Furthermore, ensure optimum hydration throughout the day.
It is advisable to either have a light snack 30 minutes prior to the workout or a wholesome meal 2–2.5 hours ahead of the workout. Nutrition plays an important role even in keeping one hydrated optimally. Optimum hydration can be achieved through electrolyte balance by consuming a variety of summer vegetables and fruits. Summer drinks like nimbu pani, aam panna, nariyal pani or chaas could also be included. Drinking excessive water without sufficient minerals may pose a risk of hyponatremia.
Unlike usual training, you might experience symptoms that indicate heat stroke. Pay heed to the early signs of dehydration and exhaustion. Mild cramping in muscles could be due to an electrolyte imbalance. Stop working out if you experience unusual weakness, dizziness, headache, light-headedness, confusion/ disorientation, nausea or vomiting, paling of the skin, absence of sweating, difficulty breathing, rapid heartbeat, and high body temperature.
The author is a wellness coach
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