Exercising in the summer heat: Dos and don'ts

Summer is the perfect time to go outside and exercise, but you need to be careful when you're doing it. The heat can make it challenging to stay safe and healthy, especially if you're not used to it. 

Here are some tips shared by fitness expert Mukul Nagpaul, Founder of Pmf Training and Fit India Movement Ambassador from India, for exercising in the summer heat to help you stay cool, comfortable, and safe.

Hydrate properly

When you exercise in the heat, your body sweats more, losing water quickly. To avoid dehydration, drink plenty of fluids before, during, and after exercise. 

"Water is the best choice, but you can also try a sports drink to help in replacing the electrolytes you lose due to sweating," Mukul said. 

Exercise in the shade

If you're going for a run or a walk, try to find a shady area to do it. This way, you'll avoid direct sunlight, which can make you feel hotter and more uncomfortable. You can also consider working out early in the morning or later in the evening when it's cooler outside.

Wear a sunscreen

According to Mukul, even if you are exercising in the shade, it's essential to protect your skin from the sun's harmful rays. Choose a sunscreen with an SPF of at least 30, and remember to apply it to all exposed skin. Don't forget to reapply every two hours or after sweating or swimming.

Wear light clothing

Light-coloured and lightweight fabrics can make a big difference in keeping you comfortable during exercise. Avoid dark colours and heavy materials, as they will make you warmer.

Know your limits

Mukul mentioned that it is crucial to know your limits when you're exercising in the heat. If you start to feel dizzy, nauseous, or weak, stop exercising immediately and find a cool, shady spot to rest. 

Slow down your pace, or take a break if you need to. It's always better to be safe than sorry, so don't push yourself too hard.

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