Priyanka Tiwari
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The summer months can feel overwhelming when working out. However, it shouldn't hinder your fitness journey. Staying active and energized is possible with the hot weather as long as the right changes are made.
August is not a reason to stop your workouts - it is always a lifestyle. Dr Vaishari Kukreja, MBBS, and Medical Officer at Fast&Up India, states few strategies within her tips on the right balance changes needed to make summer workouts safe and effective.
Smart Tips to Stay Fit in Summer
1. Proper Hydration and Balanced Nutrition
The biggest concern during summer workouts is dehydration.
Sweating leads to a need for five essential electrolytes : Sodium, potassium, chloride, magnesium, and calcium.
They must be replenished through water or electrolyte supplements.
Quick tip: For quicker absorption use effervescent electrolytes.
Banana slices topped with spoonful of peanut butter are a pre workout snack loaded with energy that is light weight.
2. Strategic Use of Caffeine
Caffeine strategically used makes a positive impact. Black coffee before workouts helps in boosting focus and performance.
As a natural performance enhancer (ergogenic aid), caffeine offers several benefits.
Caution: Balance out with enough water to mitigate dehydration effects.
3. Include for Women, Strength Training
Strength training today focuses more on muscle building, but it promotes bone health along with hormone regulation.
Women, in particular, gain from the effects of resistance training as it aids in maintaining long term health.
Tip: Incorporate strength training into your schedule at least twice a week.
4. Avoid Skipping Your Post-Workout Protein
Extreme temperatures increase strain on the body and therefore recovery is essential.
Protein is vital for repairing muscle tissue and assisting the immune system.
Best options: Eggs, lean cuts of meat, dairy, or vegetable protein powders.
5. Change Conditions, Schedule, and Timing of Activities
Best time: When temperatures are cooler, which is early in the morning and late in the evening.
Wear looser clothing made from sweat-wicking materials for bypass reduction.
Look for sheltered areas for hydration breaks if training outdoors, and take frequent breaks to rehydrate.
A cool-down is also important post-exercise to optimize recovery.
Read More: Health Benefits of Eating Boiled Eggs
