As temperatures rise and the sun shines, it’s essential to adjust your eating and exercise habits to keep your body cool, hydrated, and strong during the hot summer months. Eating seasonal foods and making smart choices about physical activity can help you maintain optimal health and fitness in the sweltering heat.
Hot summer diet and exercise tips
We spoke to our experts Tarundeep Singh Rekhi, Fitness Expert To shed light on the same. Here’s what he taught us:
1. Diet according to the seasons
One of the best ways to support your body during the hot summer months is to focus on seasonal fruits and vegetables. Not only are seasonal ingredients fresher and more flavorful, they also provide essential nutrients that are perfect for beating the heat.
2. Hydrating fruits and vegetables
Staying hydrated is important during hot weather, and eating fruits and vegetables that are high in water can help you stay hydrated. Watermelons, cucumbers, strawberries and tomatoes are great choices that not only quench your thirst but also provide essential vitamins and minerals. Incorporating these hydrating foods into salads, smoothies, or stand-alone snacks can replenish fluids lost through sweat.
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3. Refreshing drink options
In addition to eating hydrating foods, consider incorporating refreshing drinks into your diet. Coconut water, lemon and cucumber infusions, and herbal teas are all great options for cooling your body and maintaining hydration levels. Try combinations like mint leaves, lime, and aloe vera for added flavor and health benefits.
4. Hot weather exercise tips
Staying active is important for your overall health and fitness, but it’s important to exercise safely in the hot summer months to avoid heat stroke. Here are some tips to help you stay cool and fit while working out in the heat.
5. Stay hydrated
Drink plenty of water before, during, and after exercise to stay hydrated. Avoid sugary drinks and choose water and electrolyte-rich drinks to replenish lost fluids.
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6. Choose the right time
Schedule your workouts during cooler times of the day, such as early morning or evening, to avoid peak heat. If you exercise outdoors, try to find a shady spot whenever possible.
7. Wear breathable clothing
Choose lightweight, moisture-wicking clothing that allows air to circulate to evaporate sweat and help regulate body temperature.
8. Choose indoor training
On very hot days, consider moving your workout to an indoor, air-conditioned space where you can control the temperature and humidity levels.
9. Listen to your body
Watch for signs of heat exhaustion or heat stroke, such as dizziness, nausea, or excessive sweating, and take breaks if necessary. If you begin to feel sick, stop exercising immediately and seek shade and water.
Incorporating these diet and exercise tips into your daily routine will help you stay cool, hydrated, and strong during the hot summer months. Remember to listen to your body, stay hydrated, and adjust your workout as needed to ensure a safe and enjoyable experience. Let’s have a healthy and active summer!