Stay Fit and Safe: Essential Tips for Exercising in the Summer Heat

Kathmandu. Summer has already begun. It can be difficult to stay fit in the unbearable sun and heat. Exercising in extreme heat can be as risky as it is beneficial if precautions are not taken.

Exercising in the summer causes excessive sweating, increasing the risk of dehydration and heatstroke. If you want to maintain your fitness routine as usual this season, you need to make some important changes to your habits. Here are some important tips to help you exercise safely in the summer.

Hydration
In the summer, the body loses essential electrolytes through sweat. Drink at least two glasses of water 20-30 minutes before starting your workout. Keep drinking water every 15-20 minutes. In addition to plain water, drink coconut water, lemon water, or ORS solution to maintain the balance of sodium and potassium in the body.

Right Time
Exercising in direct sunlight can be harmful to health. Do not exercise between 10 AM and 4 PM. The best time to exercise in the summer is in the morning, when the air is a bit cooler. If you don't have time to exercise in the morning, you can also exercise in the evening.

Right Clothes
Tight gym wear can cause discomfort in the heat. Always wear loose-fitting cotton or dry-fit clothes that absorb sweat and allow air circulation. Dark colors absorb heat, so choose light-colored clothing.

Warm-up and Cool-down

Muscles can get strained quickly in the heat. Therefore, do a 10-minute stretch and light warm-up instead of lifting heavy weights or running fast. Do not take a cold shower immediately after finishing your workout. Let your body temperature return to normal before taking a shower and relaxing.

Recognize Your Body's Signals

In the urge to exercise, we often ignore the warnings our body is giving. If you experience dizziness, severe headache, nausea, vomiting, severe muscle pain, or an unusually fast heart rate, stop exercising immediately and consult a doctor.

(Disclaimer: This content, including advice, provides general information only, always consult with a specialist or your doctor for further information.)