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Work out at Bhandardara

8 Tips to exercise in the heat

Summer is a very hot time and keeping fit is a challenge. Here are some suggestions to help keep trim and slim amidst the summer heat.

-> Stay Hydrated:

Stream water along the hike to Malana

Drinking plenty of water and staying hydrated is important at any time of the year. But it is especially important if you choose to exercise in the heat. You can also indulge in rich water foods like watermelon, grapes and fresh tomatoes. When you sweat, your body loses water, electrolytes and salt. This is why it is important to drink water and also add electro rich energy drinks. It helps to regain what you lost by your sweat. If you get dehydrated extremely you can suffer from fainting spells, nausea, kidney failure and other effects.

-> Wear Sunscreen:

Ganga river rishikesh

Sunscreen is vital to keeping skin protected from harmful sun rays. It may lead to sunburn, sun poisoning and skin cancer.

-> Timing is everything:

yoga in Ladakh 22

Did you know that the hottest time of the day during the hot summer months is between 11 a.m. and 3 p.m.? If you are considering outdoors then try to do it before or after this time. Many athletes choose to work out early in the morning in summer because it’s cool outside.

 -> Indulge in water activities:

Yolo cafe 2.0 pool vibe

A better way to exercise in the heat is to take up swimming, surfing or stand-up paddle boarding (SUP). You will find that these activities are fun, engaging and will help you stay fit and healthy. It will also keep you cool during the summer heat.

-> Know your limits:


If you start to feel dizzy, tired or nauseous it’s important to listen to your body and give yourself a break. Working out in the heat takes extra potential from your body. Taking time to rest your body is more important. You have to adjust your routine in a way that will allow your body to rest. Refuel without jeopardising your fitness and health goals. 

-> Go indoors:

On days when there is an excessive summer warning in place, it’s best to take your workout indoors. Whether you choose to go to the gym or workout at home with your own equipment, it’s better to stay cool and avoid heat-related injuries while still staying committed to your health and fitness. 

-> Dress appropriately:

When you are exercising in the summer, it’s important to dress smart. Look for light-coloured, sweat-wicking clothes that can help you stay cool. Also, make sure to wear a hat and sunglasses that block harmful UV rays.

-> Heat Note:

There are so many activities you can enjoy during the summer months but exercising in the heat can be risky and a danger, if you are not careful. Dehydration may lead to serious condition and it’s important to know symptoms of heat exhaustion if you experience heavy sweating, muscle cramps, dizziness, fatigue and nausea or vomiting. You may be experiencing heat exhaustion, which can lead to heatstroke if left untreated. Be smart about how you exercise in the heat and most importantly make sure to listen to your body. 

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