Summers are here so it’s time to wear T shirts and crop tops , while in winter it was easy for some people to cover their flabs by putting on extra layers but that’s not possible in Summers
At this time, most of you will be starting or resuming your workouts regime to prepare for the summers .Get Ready to start getting in shape for the summers by keeping in mind these important tips.
1. Drink Water
As you know our bodies are 70% made up of water and water is one of the most important factors in living a healthy lifestyle, the question is how much water to consume as a standard amount of 8 glasses of water has always been there but everyone of you have a specific water requirement.
To make it easy to calculate your water requirement divide your bodyweight by 25 e.g For a 100kg person the required amount is 100/25 = 4 litres plus add 100ml of water for every 100 calories burnt during your workout.
In case it’s a very hot day or you are exercising in the heat then add .5-1 litre.
2. Check your Hydration level
Water will keep you hydrated but you should keep a check if the amount you are having is good enough for you and the easiest way is by checking the colour of your urine.
If you are getting dehydrated, you will notice that your urine is becoming darker like an apple juice amd light yellow colour like a lemonade depicts that you are hydrated.
3. Choose the ideal time
In summers, try to avoid the hottest parts of the day e.g. 10 am to 3 pm if possible. Best time to exercise in the summers is during the cooler times of the day such as early mornings and late afternoon, particularly if you are planning to do an outdoor workout.
4. Be Sun Safe
If exercising outdoors, try to find an area with shade and wear a hat, sunglasses and cool clothing that’s not too restrictive and apply sunscreen even if it’s cloudy.
For indoor workouts, go for places where you will have an air conditioner or a fan to keep you cool.
5. Go for Water Workouts
If you are among those who love it then we have some good options for you to make that dip even more productive and if you don’t like it then maybe you can try it out, if your earlier experience with pool was not that much fun. We are talking about great Water workouts other then swimming that can be done in the pool, especially when we get an access to swimming pool for limited number of months in a year.
- Aqua Aerobics
- Aqua Zumba
- Aqua
- Aqua Tabata
6. Adjust your intensity
During Summers, the heat can suck up your energy as your core temperature rises easily compared to cooler months.
With the rise in your core temperature, your heart rate also rises rapidly which in turn burns more calories plus makes you feel exhausted faster, so you need to adjust your workout intensity accordingly as too much of high intensity workouts in the summers can slow down your recovery as well which can make your hardwork go in vain.
7. Be careful of Sports Drinks
Sport drinks are mostly loaded up with calories from Sugar, they do have electrolytes but that’s more suitable for a person who is doing endurance workouts longer then 90 mins.
If your workouts are shorter then 90 mins then ditch the sports drink and for maintaining electrolyte balance you can have a Salted Fresh lime water or vegetable Juice.
About The Author
He is an ACE certified personal trainer based in Delhi. He holds many other certifications like FMS Level 1, VIPR movement preparation, TRX suspension L-1 and Bosu balance. He i..
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