Beat the Heat & Stay Fit: Top Tips for Summer Health & Fitness

Introduction:

Sunshine, vacations, and barbecues – summer is a time for fun and relaxation. But with the soaring temperatures, staying motivated to maintain your fitness routine can be a challenge. Fear not, fitness enthusiasts! Here are some refreshing and effective tips to keep you fit and healthy all summer long.

Embrace the Sunshine: Fun & Effective Ways to Stay Fit This Summer

Summer offers unique opportunities to transform your workout routine into an adventure:

• Hydration Hero: Water is your best friend! Stay hydrated by carrying a reusable water bottle and sipping frequently throughout the day.
• Beat the Heat with Morning Workouts: Embrace the cooler morning temperatures for your outdoor workouts. Early morning exercise allows you to avoid the peak heat and energizes you for the day.

Splash into Fitness:

• Swimming: A refreshing and low-impact way to stay cool and get a full-body workout.
• Water Aerobics: Combine the fun of being in the water with a social and invigorating group exercise class.

Land-Based Activities:

• Hit the Trails: Hiking or exploring nature trails provides a scenic workout and a chance to soak up the sunshine (with proper sun protection, of course!).
• Park Workouts: Transform your local park into your personal gym! Utilize benches, monkey bars, and open spaces for bodyweight exercises, plyometrics, and circuit training routines.

Don't Forget the Fun:

• Summer Sports Leagues: Join a recreational sports league for a fun and social way to stay active. Options like volleyball, basketball, or softball offer a great way to exercise and connect with friends.
• Outdoor Fitness Classes: Many parks and gyms offer outdoor fitness classes like yoga, Zumba, or boot camps, providing a dynamic and social workout experience.

Fuel Your Summer Fitness: Diet Tips for Hot Weather

During the summer season, our bodies lose water at a rapid rate. It is essential to replenish this lost water to keep the body’s electrolytes in balance and remain hydrated.

Food items that are rich in water content, cool the body and contain lots of essential vitamins and minerals are to be looked out for during the summer months. Seasonal fruits and veggies contain abundant nutrients. 

Let us explore some food items that can be enjoyed during the summer season.

Curd- Plain, unsweetened curd is a powerful probiotic and aids in digestion. Curd rice is a staple in many coastal states of India.

Tender Coconut Water- Tender Coconut water is a delicious natural beverage that is known to boost energy. It is potent with several essential vitamins and minerals required to maintain the electrolyte levels in the body. And if you are lucky, you can even enjoy the sweet coconut kernel that is sometimes found during the growing stages of the tender coconut.

Sweet corn- Sweet corn is a rich source of fibre and is known to contain Vitamin A, Vitamin E and Vitamin B essential for keeping skin, hair and eyes healthy. It may also slow down ageing. Sweet corn is a versatile ingredient and can be added to a wide variety of recipes. 

Buttermilk- Buttermilk consumption during summer keeps the body cool and hydrated. It may also reduce the chances of suffering from heat strokes.

Mangoes- Apart from being delicious, mangoes help boost immunity and are an excellent source of iron and magnesium. A moderate sized mango is about 200 calories. It is full of anti-oxidants that fight disease causing free radicals like mangiferin & beta carotene.

Watermelon- Watermelon coolers and mojitos give you all the essential nutrients while making you feel boujee.

Cucumber- Rich in water content, cucumbers are cooling and add the perfect crunch to salads. 

Berries- Blueberries, Raspberries and even Gooseberries (Amla) are full of antioxidants. They can be enjoyed in smoothies or simply as a snack to munch on.

Lemonade- Popularly known as Nimbu Pani, lemonades are extremely refreshing and can also be enjoyed by the calorie-conscious.

Roasted gram powder (sattu)– You can easily prepare coolant drinks made with sattu added coriander leaves, mint leaves, salt or sugar as per your dietary requirements. This cooling drink not only refreshes you but also provides a good amount of proteins and fibre necessary for your body.

Conclusion:

Summer doesn't have to mean sacrificing your fitness goals. With a little creativity and these helpful tips, you can stay fit, healthy, and energized throughout the sizzling season. So, embrace the sunshine, explore new activities, and make summer the season of sweat, fun, and achieving your fitness goals!

Bonus: 11 General Tips to Beat the Heat

• Wear loose clothing.
• Digesting food during the summer months is especially difficult. Eat-in small quantities frequently to avoid indigestion and bloating.
• Wear sunglasses to protect your eyes from the harsh rays of the sun.
• Protect your skin from the ultraviolet rays by putting on generous amounts of sunscreen.
• Avoid excessive caffeine consumption.
• Try to stay indoors during the afternoons.
• Avoid fast food, deep-fried or street food.
• Drink plenty of water and other fluids.
• Do not skip working out.
• Keep your packaged drinks’ consumption under control as they contain high amounts of added sugar.
• Consume seasonal fruits and veggies.

So, what’s your favourite activity that you look forward to this summer?