What to do when it’s hot? Our columnist Nicole Mayr shares top tips for staying fit during summer heat. For more insights, visit her website: www.easyeating.at.
Summer brings sunshine and longer days, but also high temperatures that can impact our daily lives and fitness routines. With the current heat, staying motivated and active can be a challenge. Here’s how to keep fit despite the sweltering weather:
- Exercise Early or Late To avoid the heat, try working out during cooler times of the day. Early mornings and late evenings are ideal since temperatures are lower.
- Morning Workouts: The air is fresh, and you’ll start your day with a sense of accomplishment.
- Evening Workouts: If you’re not a morning person, the temperature usually drops after sunset, making evening workouts more comfortable.
- Choose the Right Outfit Your workout gear can make a big difference in how comfortable you feel. Opt for lightweight, breathable fabrics like cotton or moisture-wicking materials. Light-colored clothing reflects sunlight better and keeps you cooler, while vibrant colors can boost your mood.
- Stay Hydrated Hot weather increases fluid loss through sweating, so drinking enough water is crucial. Aim for at least 250 ml of water every half hour. For intense exercise, consider electrolyte drinks to replenish lost minerals like sodium and potassium.
- Adjust Your Intensity High temperatures can put extra strain on your body. Modify your workout intensity to avoid overheating. Activities like yoga, walking, or relaxed cycling are better suited for hot weather. Pay attention to signs of overheating—dizziness, nausea, or excessive sweating—and take breaks to cool down if needed.
- Explore Indoor Alternatives When the heat is unbearable, consider indoor options like an air-conditioned gym or home workouts. Online exercise programs allow you to work out comfortably at home, while indoor sports like badminton or squash can keep you active without the heat.
- Opt for a Summer-Friendly Diet Heavy, fatty foods can make you feel hotter. Choose light, water-rich foods such as salads, fruits, and vegetables. Refreshing options like watermelon, cucumber, and frozen yogurt help with hydration. Also, avoid large meals that can add strain to your body.
Stay Fit This Summer Maintaining fitness in hot weather requires some adjustments, but it’s definitely achievable. By choosing the right time to exercise, wearing suitable clothing, staying hydrated, and adjusting your workouts, you can enjoy summer while keeping your fitness goals on track.
