A toned and sculpted body is a must to make the best use of your summer wardrobe. But the hot sun can make working out a drab process.
Here are a few tips to help you keep up with your fitness regime in a fun and healthy way during the summers:
Adjust your workout schedule: Early mornings are the best time for outdoor exercise. The weather is cool and the atmosphere serene, creating an ideal environment for spending quality time with yourself. Start with a brisk walk or easy jog amidst nature, or do some meditation and yoga to give your body and mind a smooth start to the day.
Also, stock up your Vitamin D levels with the early morning sun. Another good news for early risers is that working out in the morning, especially on an empty stomach, is the best way to lose some weight. This is because the body is forced to use its stored energy reserves, i.e., the fat stored in the body, to fuel your moves.
Late evenings are also a good time to exercise. You can choose to workout indoors or outdoors at this time. Ending the day with some physical work can help relieve the day's stress and go to bed with a sense of accomplishment. A great end to the day is essential to have a positive start the next day.
Keep yourself hydrated: Eight glasses of water every day is a thumb rule for all seasons. However, we should increase our water intake to 10-12 glasses a day in summers. This is because the scorching summer in our country can cause dehydration, resulting in fatigue, nausea, headache, or a heat stroke. Hence, it is essential to stay hydrated, especially when working out.
In addition to water, another 2-3 glasses of fluid intake should be through beverages like juice, buttermilk, soup, etc., and eating fruits and vegetables high in water content - watermelon, cucumbers, cantaloupes, peaches, oranges, bottle gourd, ash gourd, tomatoes, etc.
The water intake should be well divided throughout the day. Drinking too much water in one go can over dilute the electrolytes and the salts and put an excessive load on the kidneys. Therefore it's important to space out your intake during the day to stay well hydrated.
Eat seasonal and local food produce: According to Ayurveda, the world's oldest holistic healing system, our diet directly affects our health. We should revise our diet as per the season to keep our bio-rhythm in perfect harmony with nature.
During summer, excessive heat can weaken the digestive system. Hence it is advisable to eat foods that are easy on the digestive system. Water-rich fruits and vegetables that are locally produced should be consumed to stay hydrated and energized. Spicy and oily food, meat, cheese, junk food, chilled drinks, etc. that generate heat in the body should be kept to a minimum. Avoid heavy meals and try to have smaller meals at 2-hour intervals.
Opt for local drinks like nimbu pani, sattu drink, buttermilk, lassi, coconut water, etc. and snack on roasted pulses, nuts, pomegranate, cucumber sticks, watermelon, etc. to stay healthy and rejuvenated in the summers.
Wear summer-appropriate clothes: Clothes are like a second skin for humans and hence wearing appropriate clothes suited for the season is an essential aspect of maintaining good health. In summers, it is always advisable to wear light-coloured clothing. Light colours are soothing to the eyes, but they also help keep the body cool because they reflect heat better than dark colors.
Cotton and cotton-based fabrics like linen and rayon are best for Indian summers as they are natural, soft, lightweight and breathable. They also soak up sweat, thereby preventing body odour, rashes or prickly heat. It is also advisable to steer clear of body-hugging and tight garments in summers as they may cause discomfort and potential health hazards. Instead, stay fashion-forward by wearing your attitude with breezy, comfortable clothing.
Listen to your body: Summer heat and exercise are a dangerous combination. Excessive heat can drastically affect your energy levels. This is because the body has to expend more energy to keep the body cool. So naturally, the body slows down and your routine exercises require much more effort and tire you out quickly. Hence, it is necessary to take it slow and allow the body to adapt to the heat.
The good news is that the body adapts rather quickly and you may gradually pick up the pace and length of your workout. Dehydration and heat-stroke are not the only concerns to be taken care of. You also need to protect yourself from the cancer-causing UV rays of the sun. The best is to avoid venturing out in the afternoons and if unavoidable, make sure to use good sunscreen, goggles and caps or hats to protect yourself from the scorching rays.
