Summer workouts are fun and a breadth of fresh air but are also challenging if not done at proper timings. However, workouts in the intense hot season are challenging for many of us. But if you are healthy and young, no one is immune to the effects of the extremely hot sun, and you can get easily sick during these days if you are working without precautions or medical health care. So to ensure your good health, here are some tips for safe summer workouts.

You should follow some tips for your summer workouts to stay fit and healthy without any hesitation.

The biggest challenge in summer is the extremely hot weather condition. So, in summer when the sun is at its peak intensity between 10 a.m. and 4 p.m. Avoid going out at such times as the intense harmful rays can affect our overall health, especially the stomach, skin, and hair. Therefore, try to make a habit of morning or late evening workouts to stay safe and comfortable.

The beginning must always be from easy and lower-impact exercises with minimum periods, and then slowly increase your workout time and intensity. It takes almost 15 days to make a habit, so never lose hope, give yourself time, and be consistent with it.

In the summer, proper dressing plays a major role to avoid sweating and main a good body temperature. So, try to wear lightweight and loose-fitting clothes, as they are breathable and comfortable. The color scheme of clothes should be light and bright as these clothes will reflect the sunrays and absorb less heat thus giving a cooling effect.

Avoid eating heavy meals because it will take time to digest. This will make you uncomfortable during workouts as digestion consumes your body’s energy, making you feel lazy and inactive. Therefore, take lighter meals like smoothies, nuts, raw coconuts, or fruits at least an hour before exercise so you get enough time for digestion.

Before considering any type of exercise, whether you are a beginner or expert, you should not avoid listening to your body especially if you are having heat-related illnesses. Tiredness after the workout is normal, but if you are feeling nausea, muscle cramps, headache, excessive sweating, vomiting, dizziness, low blood pressure, and vision problems. These signs can be due to heat illness, if you feel any of these, then stop doing exercise, move to a shelter, and hydrate immediately using cool towels or ice packs, or spray water on your forehead, neck, and underarms. After 20 minutes of first aid, if symptoms persist further, seek medical help.

If your body is experiencing the above-mentioned symptoms when it is humidity as your sweat does not evaporate faster, thus the risk of overheating. As summer heat challenges workouts especially intense workouts, so try to break it up into smaller workouts throughout the day so that you can take rest and refuel without compromising your fitness targets.

Sun rays contain harmful UV rays which cause sunburns and even can cause other types of harmful skin and hair allergies and infections. Thus to stay protected from such rays, try to wear SPF-50 sunscreens on the face, and body for half an hour before going out. Consider waterproof sunscreen, it will give you sweat but you can reapply if needed.

These rays can also affect our most sensitive part i.e. Eyes. Eyes can get dry, and different allergies and other eye problems. Thus, consider wearing sports sunglasses giving UVA/UVB protection against the harmful effects of sun rays.

In summer, dehydration often occurs, thus it stops us from doing workouts and even daily routine tasks. So try to take more and more liquids, whether you feel thirsty or not, so you stay hydrated throughout the day. Always try to carry a water bottle and drink water at least 1 hour before and after the workout. If you are doing an intense workout, consider sports drinks to energize and hydrate you and avoid caffeine and sugars, as these will dehydrate you.

Before starting summer workouts, make sure about your medical condition, if you have any kind of problem or you are already under medication, then contact your doctor and do as per his advice. As it will be safer for you to adjust accordingly.

Summer workout is great for your well-being. It helps you to stay active and energetic unless it does not harm your health. So, keep in mind the weather conditions, your mental and body limits, diet, and stay protected from the sun rays by wearing suitable clothes, SPF-50 sunscreen, and glasses. You should also have knowledge about your weather heat symptoms and consult a doctor immediately if you experience any. Last thing but not least, try to manage your workout timings in the morning and evening for a pleasant and comfortable experience in staying healthy and fit.