Exercise and health tips to beat the heat this summer (2024)

• Written by Nataraj N

The summer heat brings with it the cravings for ice cream, tender coconut water and a lean body. And while the rising mercury could ease workouts, it could be a challenge to keep your body cool in the process. “Your exercise and health goals should be realistic in summer,” stresses Sudam Shelar, a fitness coach, Sujok acupuncture therapist and Samwondong master from Mumbai. “You cannot stick to goals if they are not achievable. Exercise is an essential part of your summer fitness routine and crucial to build muscle, slim down or tone your body.”

Key signs to look out for during summer workouts

Summer demands a strategic approach to fitness. One may incorporate early morning workouts to evade the peak heat,plan to stay hydrated with more than just water and choose the right attire. But before jumping into exercise health tips for summer, it is essential to understand the tell-tale signs of heat-related illnesses.

Heat exhaustion: This happens well before a heatstroke. Symptoms include heavy sweating, weakness, cold, pale and clammy skin, a fast but weak pulse, nausea or vomiting, and fainting. “If you don’t feel good or your pulse is too high, stop exercising. Allow your body time to rest and refuel between each set,” says Shelar.

Muscle cramps: While exercising, muscles tire out and lose water. This can be accompanied by painful spasms indicating dehydration and low salt levels in the body.

Dehydration: This is a common occurrence in the summer heat. “Common signs of dehydration are feeling thirsty, dark-colored urine, frequent headaches, fatigue, dry mouth and lips, muscle cramps, rapid heart rate and fast breathing,” says Shelar. “It may be caused by insufficient water intake, excessive sweating too much or as a result of medication.”

Heat rash: Frequently seen in summer, heat rashes manifest as itchy or prickly sensations accompanied by red bumps on the skin. They are caused by blocked sweat ducts, which lead to sweat being trapped under the skin.

Exercise-related health tips for the summer

Hydrate properly: In summer, one faces an increased risk of dehydration. Shelar states that people can take proactive steps to prevent it. Ample fluid intake — before, during and after the workout — is crucial. You can opt for electrolyte-rich drinks or even tender coconut water when engaging in long or particularly sweaty sessions. “Always listen to your body. If you feel dizzy, nauseous or weak, take a break and move to a cooler place for a while as you relax and drink water,” adds Shelar.

Exercise when it’s cooler: “Exercising in the evening or early in the morning is beneficial as the temperature is lower,” says Shelar. Choosing the right time to exercise can help one work out more consistently.

Wear appropriate clothing: The stack of gym clothes left over from winter may seem tempting even during the summer, but this can work against you while working out. Lightweight, breathable, and quick-drying fabrics should be your go-to during the summer.

Adjust your workout intensity: While you might feel tempted to finish that heavy workout to build beach-ready washboard abs, pushing yourself too far can lead to dehydration, injuries and more. “Start working out slowly with low intensity exercises for shorter durations and focus on increasing the time span gradually. This applies to all kinds of workouts, including HIIT,” says Shelar.

Stay indoors when necessary: When the heat feels unbearable, why not consider indoor workouts? Gyms and indoor pools can be just as effective, if not more, during the summer. “You can do bodyweight exercises like squats, lunges, push-ups, pull-ups and resistance band exercises at home. You can also start strength-training routines to build muscle,” says Shelar.

Use sun protection: While exercising outdoors, your skin is subjected to harmful UV rays. Apply sunscreen with a high SPF to protect your skin and wear a hat and sunglasses for additional protection.

Try water activities and switch up your routine: Swimming, water aerobics or even a water balloon fight with friends can be a fun way to exercise while staying cool. “You can use fitness apps to track your progress and stay motivated. Try different exercise variations to achieve your fitness goals and stay safe during the summer,” says Shelar.

Stay cool post-workout: Even after following all the tips and finishing a great workout, you are not fully done — a cool-down routine is essential after your workout session. This could include a cool shower, a swim, or drinking cold beverages. “Practice deep breathing exercises regularly or take a yoga class at least once a week to improve your range of motion and flexibility while preventing injury,” says Shelar.