Why must you sizzle this summer?
By Anup Deb Nath

SUMMER months can be long, hot and sapping on the energy levels of the best of us. Going out seems difficult, and leaving the cool confines of our home to exercise seems a particularly impossible task.

Unfortunately, stopping exercise for the hot months is neither practical nor advisable. With a little care you can enjoy your workout in the hotter months just as much as other times and not let your body come to any harm either.

Heat strokes, heat exhaustion, dehydration — all these dreaded ailments can strike you if you are not careful during our trying summer months. Preventing these with proper care and caution is even more important during your workout routine. It is far easier to succumb to any of these while working out if you are not careful.

There may not be too much you can do to reduce the temperatures that soar outside but you can certainly avoid subjecting your body to the brunt of it. It is advised by doctors that ideally it is best to avoid going out during that peak heat of noon to 4pm. Similarly, to exercise it would be best to work out during the cooler times of the day which would be either early morning or then late evening. The intensity of the sun’s rays depends on the sun’s angle, and from noon till about 4 pm with the sun directly overhead the ultraviolet rays are much shorter and stronger at this time and, therefore, most likely to cause you some harm.

If you work out indoors and cannot fit in any other time but middle of the day, then it is best to wear cool, comfortable, cotton clothes and try to work out in a well ventilated area.

Try to reduce the duration of the exercise routine to a shorter spell as well, as you tend to tire faster and more easily during peak heat times.

Keep your body well hydrated at all times of the day, particularly during the exercise routine you follow. Drinking plenty of cool, plain water can help your body stay hydrated and cool as well as replenish all the water it may have lost during the course of the day or exercise routine. Water also helps cool the body down and cope better with the heat. Most of the time plain water is sufficient for the body though there are many who prefer to drink water with electrolytes added to them with the idea of giving the body that extra pep.

If you go for a walk or jog then try to go to areas that are open and therefore cooler. Try the lake for your walk or jog for a change. The water often tends to cool the area a little more than the others and if you are lucky you may even find yourself blessed with a cool breeze.

Don’t let yourself become over-ambitious about launching into a new exercise routine now. The heat is not the best of times to try to initiate your body into exertions it is not accustomed to till now. If you do want to start a new and strenuous routine try to start it gradually and then work it up in intensity and duration slowly.

After an energetic workout there is nothing better to refresh and cool you down then a cool shower. Even a quick dip in the pool can do wonders to cool down your overheated body quickly.

If you are an avid swimmer, try not to swim during the times when the pool has direct sunlight over it. You may not feel the heat of the sun rays while in the water but you will certainly see the effect on your skin later. Ultraviolet rays are able to penetrate water and you will certainly find yourself more tanned than you had bargained for.

Eat correct to beat the heat. Try to avoid eating heating foods like meat, eggs, or fried or spicy foods as far as possible. Fill up instead on the healthy options of fruit and salads, these don’t only look cool but are better for the body in the hot months as well.

Cut down on alcohol, caffeine and tea as far as possible. Caffeine, which is not only present in coffee but in many colas as well, is blamed as one of the culprits of many ills by nutrition experts. Try to replenish your body’s lost nutrients with healthier more natural liquids as far as possible and certainly after a workout.

Some great drinks to keep your body refreshed while keeping the calories at bay are often the ones that are simple and easy to make. Adding a squeeze of lime juice to your regular glass of water is one of the best refreshing drinks to have. Being low on calories as well as giving the body a natural lift makes it the ideal drink after a strenuous workout. Freshly made watermelon juice without any sugar added is another way to stay cool after a workout.

If you work out in the morning and cannot bear to eat anything, try to give your body a cool health drink instead. A glass of cold low-cal milk, a banana and a dash of honey whipped in a blender can give you a refreshing and nutritious drink.

Watch out for heat exhaustion which can catch anyone unawares any time. Heat exhaustion is caused by the loss of fluids or electrolytes from the body either after a strenuous workout or a prolonged spell in the hot sun without adequate protection. The best way to avoid it is to wear cool clothes that breathe well in the heat. Try to stay out of the direct sun, especially during the hottest part of the day, and drink adequate fluids. A little salt and sugar mixed with lemon juice in water can help the body replenish all that it has lost due to excessive sweating and cope better with the heat.

This feature was published on June 6,1999