Healthy Summer Workouts

Summer is the time of year when we think of cool beaches, heat exhaustion, and reduced physical activity.

Due to the high humidity and temperature in the summer, sweat evaporation is difficult, so it is difficult to release heat during exercise, and dehydration can easily occur, resulting in increased fatigue, heat stress, and heat stroke.

5 things you need to know about working out in the summer

Exercise at a lower intensity than usual, no more than an hour, and take frequent breaks.

It’s important to take breaks in between workouts rather than working out for long periods of time.

In summer, you should exercise at a slightly lower intensity than in other seasons, keeping your workouts between 30 minutes and an hour, reducing your workout time by 10-20% when the humidity is high, and taking 10-minute breaks every 30 minutes for longer workouts.
Stop exercising immediately, especially if you experience dizziness, cramps, or nausea.

Exercise in the morning or in the afternoon or evening after the sun goes down.

Outdoor exercise in the middle of the day, from 11 to 4, when the sun is strong, should be avoided if possible.

If you’re a morning person, we recommend exercising in the morning before meals between 6am and 8am.

Morning exercise is great for improving cardiorespiratory endurance, increasing muscle strength, and reducing obesity.

However, people with stroke risk and heart disease should avoid early morning workouts.

For evening exercise, we recommend walking, calisthenics, and light jogging after a meal between 7pm and 10pm.

Nighttime exercise is especially good for people with high blood pressure or diabetes.

However, it may cause insomnia, so it’s best to finish at least an hour before bedtime.

Drink plenty of water when exercising, even if you don’t feel thirsty.

During a typical workout, you sweat between 0.75 and 1 liter per hour, but during the summer months, you may sweat more.

When you lose 3-5% of your body weight in water, you become dehydrated, which reduces your performance and endurance, and it’s very dangerous to continue exercising in this state.

It’s a good idea to drink about 200 milliliters (ml) of fluid 30 minutes to an hour before you start your workout, and then take small sips every 15 minutes during your workout, even if you don’t feel thirsty.

Be careful, though, as excessive fluid intake can cause your stomach to expand, which can compress your diaphragm and impair your breathing.

Cool bottled water or sports drinks with no more than 10% sugar are good choices, and you should avoid sodas and juices.

You should also avoid alcohol and caffeinated beverages, as they are diuretics and can increase dehydration.

Wear a hat when exercising during the day and apply sunscreen to exposed skin.

Wear loose-fitting clothing or workout clothes that wick away heat.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top