Health tips: Be careful! Know these five scientific things before working out in 40 degree heat.

New Delhi. Generally, during the scorching sun and extreme heat season, every fitness lover wants to know whether one should continue his workout in such weather? To find a solution to this big challenge of weather, a group of exercise scientists has published a research keeping in mind the athletes. The tips emerging from this research are very effective for professional athletes as well as for the everyday fitness routine of all of us. Let us know what science has to say about safe and effective workouts in the scorching heat?

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Pay close attention to the temperature

If you are fond of exercising in an open field or park, then definitely check the temperature before leaving the house. If the outside temperature has crossed 29° Celsius, you should do indoor exercise.

Pre-workout diet should be very light

Before starting exercise in summer, eat very light food so that it is easy to digest. Also include 30 to 60 grams of carbohydrates and some protein in your diet. For this you can take oats or fresh fruit smoothie with banana, dates, almonds, curd. Additionally, consumption of coconut water can also prove to be very beneficial.
Also, if you feel your sugar level decreasing during exercise, consume some energy candy immediately. And after finishing your workout, consume one to two dates.

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Adopt the right method of hydration

Hydrate yourself two hours before starting your workout so that there is no shortage of water in your body during exercise. For this, drink five to ten milliliters of water per kilogram of your body weight. For example, if your weight is 60 kg, then you should drink at least half a liter of water. Apart from this, one should keep drinking some water every 20 minutes even during exercise.

Along with water, electrolytes are also important

If you do high intensity exercise, you should drink seasonal fruit juices and electrolyte drinks along with water. Whereas patients with high BP and kidney problems must consult their doctor before increasing the amount of electrolytes.

take a bath with lukewarm water

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This may surprise you, but during summers, after finishing exercise, you should take a bath with lukewarm water for 10 minutes. Through this process, your body increases its ability to tolerate heat and becomes adapted to this weather.

reduce exercise time

You should exercise for less time during summer. If you usually run for 30 minutes every day, now run only for 20 minutes. Often, in summer, we do not realize that the body is becoming too hot, due to which there is a great risk of over-exercise. Due to which the health risk also increases.