Tips for safe workout in summer

Summer Workout: What to do?

New Delhi. When summer is at its peak, the question that arises in every fitness lover’s mind is whether one should continue working out in such weather? To find a solution to this challenge, a team of exercise scientists has presented a study. The suggestions given in this research are useful not only for professional athletes but also for the fitness routine of common people. Let us know what science says about safe and effective workouts in summer?

pay attention to temperature

If you like to exercise in a park or open space, be sure to check the temperature before leaving the house. If the temperature is more than 29° Celsius, it is better to do indoor exercises.

Eat a light meal before workout

Eat light food before starting exercise in summer so that there is no problem in digestion. Include 30 to 60 grams of carbohydrates and some protein in your diet. For this, consume oats or fresh fruit smoothie with bananas, dates, almonds, curd. Coconut water can also be very beneficial. If sugar level drops during workout, consume energy candy immediately. Don’t forget to eat one or two dates after your workout.

take care of hydration

Hydrate yourself two hours before starting the workout so that there is no shortage of water during exercise. Drink 5 to 10 ml of water per kilogram of your weight. For example, if your weight is 60 kg, you should drink at least half a liter of water. Keep drinking some water every 20 minutes during exercise.

consume electrolytes

If you do high-intensity exercise, consume seasonal fruit juices and electrolyte drinks along with water. However, individuals with high blood pressure and kidney problems should consult a doctor before increasing the amount of electrolytes.

take a bath with lukewarm water

It is beneficial to take bath with lukewarm water for 10 minutes after exercise in summer. This process increases your body’s ability to tolerate heat.

reduce exercise time

Reduce your workout time a little during summer. If you usually run for 30 minutes, reduce it to 20 minutes. In summer, the body does not feel overheated, which increases the risk of over-exercise.