Summer Exercise: Do’s and Don’ts.

        It’s not summer yet, but you can already see the heat coming. But this is not an excuse to skip exercise.

You can continue your outdoor activities even in summer, just keep a few things in mind.

If not careful, excessive exercise and sweating can lead to heatstroke, nausea, headaches, and dehydration. If you stay in high temperatures for long periods of time, your body’s natural cooling system can begin to fail, leading to fatigue and heatstroke.

Just drinking lots of water is not enough because your body not only loses water, but also loses electrolytes and salts through sweat during exercise.

Electrolyte imbalances in severe cases can lead to muscle spasms, convulsions, weakness, arrhythmias, paralysis, and even death from cardiac arrest.

Here are the things to do to exercise safely in the summer, according to the Times of India.

* Limit exercise during the hottest hours.

The best time to exercise in the summer is early in the morning.

If you can’t get up early, you can exercise after sunset. Make sure to check the weather forecast, if the air pollution and air pollution forecast is high, it’s best to exercise indoors.

* Wear loose and light colored clothes.

Dark colors absorb heat, while light colored clothes reflect heat. Wearing tight clothing will make you hot, uncomfortable, and restrict breathing. Wear loose-fitting clothes to allow more air to circulate over your skin and keep yourself cool. Cotton is the best fabric to choose if you work out outdoors because it absorbs sweat well.

* Don’t forget sunscreen.

Whether it’s summer, winter, or cloudy season, if you’re exercising outside, always wear a sunscreen with at least SPF 30 or higher. Not wearing sunscreen can lead to sunburn, which increases the risk of premature aging and skin cancer. Wear adequate clothing to reduce sun exposure.

* Bring a water bottle.

Drink at least two glasses of water before you go out to exercise. Carry a water bottle with you and keep drinking in the middle of your workout. Drink more water after finishing your workout. Replenish electrolytes with fruits and vegetables, not high-calorie sports drinks.

* Pay attention to warning signs.

Don’t exercise to the point where you start to feel dizzy, faint, or nauseous.

Listen to your body and stop immediately if you feel any such signs and symptoms – tachycardia, lightheadedness, weakness, dizziness, headache, muscle cramps, should not be ignored, vomiting. If this happens, sit down, drink water, and eat some fruit or a nutritious snack.