When it’s hot, when you’re tired, when you can’t get to the gym for a while: here’s how to stay healthy even in hot weather
Summer brings us lots of time outside and soaking up the sunshine, long days, free bottles of wine, al fresco dinners with friends, and time to rest and relax. Summer fun is incredible, but often the wave of summer sports – combined with the warm weather making training even more tiring and uncomfortable – means that the gym gradually becomes a distant memory. No more guilt: the aim is to live an active and happy life without feeling weighed down. So let’s take a look at how to exercise in hot weather first.
Tips for exercising in hot weather
Are you an outdoor enthusiast? Does physical activity make you feel better and reduce stress (and of course, keep you healthy)? Then you won’t even have to stand in the bright sun. But if you don’t take precautions and aren’t prepared for the summer hard work, exercising at home or, even worse, outdoors can be dangerous.
Here are some tips for exercising without risk, even in hot weather.
Exercise in the heat: Stay hydrated
Whether you’re heading to the gym or the park in the summer, don’t forget to bring a large water bottle (unless the park you frequent has running water). In hot weather, sweating, which causes water and mineral salt loss, should be avoided, so it is beneficial to drink water at least every 20 minutes during the body’s work. In addition to water, you can buy salt-rich drinks from pharmacies or drugstores to regain energy and refresh the body. Drink at least 2 liters of water every day during the day.
Drinking plenty of water can help regulate body temperature during exercise, reduce water retention, and reduce hunger. Do not drink too much cold water and limit your drinks. Prepare yourself a healthy smoothie or detox drink that will help you quench your thirst and fill your body with energy and vitamins. Drink alcohol in moderation, no more than 3 drinks per week.
Eat the right food
Even if the heat is ruining your health, don’t neglect to eat well: Start with a breakfast of milk and cookies, yoghurt and cereal or orange juice and food from home. Eating breakfast will slow down your basal metabolism; starting the day with a healthy breakfast can help you energize your body and give you the best you can to face the new day. Save energy for exercise in hot weather. Don’t eat too much at lunch and dinner, consume carbohydrates and proteins in a balanced way. Eat healthy snacks including fresh fruits in the morning and afternoon during the day. If you can’t live without fresh desserts and ice cream, prefer fruit instead of sugar. Limit fried foods that are high in fiber and nutrients. Reduce your consumption of spices and carbohydrates and prefer whole grain products. Plan breakfast, lunch, and dinner Monday through Thursday and enjoy the best foods over a long weekend without counting calories.
