Summer Workouts: How To Adjust Your Routine In Summer Heat

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Probably, this year, the summer has started quite early. March and April are unusually hot and sweaty, making you feel sluggish and exhausted for most of the day. But this should not dampen your spirit to work out and stay fit. The effects of heat on exercise strain your body. Exercise in the heat with caution to avoid complications. Your core body temperature tends to rise as a result of exercise, the weather, and the air quality. Changes in workouts in summer should be incorporated right at the beginning of the season.
Should you workout in the summer? Here's what you need to know.

Importance of Hydration in Hot Weather
When you exercise in a hot environment, your body loses fluids through sweat. If these fluids aren't replenished, dehydration may occur, which can have dangerous consequences. Workouts are a type of physical activity that raises the body's core temperature due to intense muscle movements and rapid gut metabolism. The body controls this heat by cooling off through sweat evaporation from the skin. To keep this beautiful cooling cycle going, the water lost through sweat needs to be replaced. The likelihood of experiencing a heat stroke is high if you do not rehydrate.

Adjusting Your Workout Schedule for the Summer
Timings matters for any physical activity in the summer. Longer days result in more daylight, which means more time for energetic workouts. Use the longer days to their fullest potential by trying out different training timings. Summertime workouts are best done in the early morning or after sunset. Avoid noon and afternoons when the sun is at its peak; between 12 pm and 4 pm.

If you're not a morning person, go to bed early and rise with the sun to try out early morning workouts. If you enjoy peaceful mornings, go for a run in the evening after sundown. Keep your cool if you're not used to working out in the heat. The acclimatization process can take a week or more.

Switching Up Your Workout Location for Summer
A lot of us love outdoor workouts. Open lawns and gardens are perfect for boosting physical and mental health. Be vigilant in your summer workout corner. Look out for balconies and shaded areas. I'd still suggest a break from indoor air-conditioned gyms; bring your workouts outside this summer to simultaneously burn some calories, breathe in the fresh warm summer air, and get some sun to reverse that lurking vitamin D deficiency.

Altering Your Workout Intensity for the Heat
In summer, your typical 20-minute cardio workout or an 8-mile run may not feel the same. The heat and sweating will wear down the energy levels faster than anticipated. It is advisable not to push yourself beyond your limits. Pay attention to any initial signs of dehydration or exhaustion, like weakness, breathlessness, nausea, and dizziness. Drink adequate amounts of water to calm your body.

Choosing the Right Workout Gear for Summer
During summer workouts, it is important to choose lightweight and breathable fabrics such as cotton, bamboo, or moisture-wicking materials like polyester and nylon. These fabrics will allow air to circulate through your body, keeping you cool and comfortable. Opt for light-coloured clothes, which reflect the sun's rays and keep you cooler. Choose shoes that are breathable and lightweight. Make sure they provide enough support and cushioning for your feet. Wear a hat or cap to protect your head and face.

Cooling Down: Tips for Pre- and Post-Workout
Ease your workout schedule
Listen to every signal that the body gives you. If you have been working out for an hour and feel thoroughly exhausted to the point of feeling dizzy, then STOP. It's time for you to rest, take a shower, and hydrate.

Use sunscreen lotions
Apply sunscreen to any exposed skin to prevent sunburn. This is important pre and post-workout in the summer to protect your skin from UV radiation.

Drink lots of fluids
Hydration is crucial, and we cannot stress this enough. If you find it difficult to drink water before exercising, consider a bowl of water-rich summer fruits and vegetables. Drink a glass (250 ml) of water every 20 minutes while working out, though. Drink additional water after working out-at least another 250-300 ml.

Track your hydration
The colour of your urine is an excellent indicator of how well you're hydrated. You are well hydrated if it is a light yellow colour. Drink extra if the colour becomes darker. Urine not be an indicator if you are on health supplements or other medications that alter urine colour.

Don't get fluid-filled
Overhydration can result in hyponatremia (low blood sodium). It's good to maintain hydration, but not excessively. You may feel bloated and uneasy after overhydration.

Avoid sports drinks
Remember that dehydration and low electrolytes (potassium, magnesium, calcium), low salt consumption, or low sugar intake together cause muscle cramps. That doesn't mean that you resort to sports that claim to give you an instant boost of energy. Commercial energy drinks are loaded with sugar (calories) and harmful preservatives. Opt for plain water and summer fruits with high-water contents to replenish the energy.

Eat right
A bowl of summer fruits like watermelons, papayas, mangoes, grapes, and bananas would be an ideal pre-workout meal. Incorporate oats with a bowl of fresh homemade yoghurt to boost your energy post-workout. Drink lots of fluids in the form of lassi, buttermilk, and homemade shakes to keep your hydration levels steady.

Conclusion:
Changes in workouts in summer can be challenging due to the heat and humidity. However, you can keep working out safely and comfortably by altering your routine and taking some safety measures. Remember, safety always comes first, so if you're feeling unwell or experiencing any symptoms of heat exhaustion or heat stroke, stop exercising immediately and seek medical attention.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.