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10 Tips for Exercise in Summer Season

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Some tips for exercise in summer. It’s essential to get familiar with the symptoms of heat exhaustion so you can recognize them if you or someone else is at risk of a heat stroke. There are preventative precautions you can follow to exercise safely in the heat when exposed to high temperatures as well as humidity.

The value of exercising every day cannot be overstated. Maintaining a healthy Body Mass Index (BMI) is crucial, but so is strengthening immunity to keep illnesses at bay.

Heat affect body

Exercising in hot climates exposes your body under extra strain. During workout, both air humidity and temperature can raise your body temp. Your body sends extra blood to flow through your skin to try cool itself. This means your muscles get less blood, which raises your heart rate.

Because perspiration does not easily drain from your skin when the weather is hot, your body is put under additional strain. When you stop sweating in hot, humid weather, you’re more likely to suffer from dehydration, heat exhaustion, and heat stroke.

Tips for Exercising in Summer

Difference between Heat exhaustion and Heat Stroke

Heat exhaustion symptoms

Heat stroke symptoms


Elevated body temperature above 104°F (40°C)

Heavy sweating

No sweating

Faster pulse rate or heart rate

Rapid and strong pulse or heart rate

Nausea or vomiting

Loss or change of consciousness

Possible fainting, light-headedness, dizziness

Hot, red, dry, or moist skin

Pale, cold, clammy skin

Headache and Confusion

What to do in that situation

What to do at the time Heat exhaustion

What to do at the time of Heat stroke

Take a cool shower or use a cold air  to decrease body temperature

Emergency treatment

Hydrate with water or sports drinks

Go to a shaded or cool area

Move to a shaded or cool area

Circulate air to speed up cooling

Seek medical treatment if vomiting continues

Use a cold compress or cold, wet cloth to help lower body temperature

Lie down


Remove any extra layers or unnecessary clothing, like shoes or socks


10 Tips for Exercise in Summer Season - 1

Tips for Exercise in summer

Ease Up-

Know when to take it easy, especially if you’re visiting new hot and humid locations. It’s likely that you won’t be able to exercise at the same intensity as usual, and that’s fine.

If you regularly run, try walking or jogging instead. Slow down if you’re walking. Gradually increase the pace and duration of your workout as your body adjusts to the heat.

Ask your doctor whether you need to take any extra measures if you have a health condition or take prescription drugs.

Avoid hottest part of the day

Go out around sundown or later if you want to enjoy the chill of the dawn. Take refuge in the shade during the noon heat (usually between 10 a.m. and 4 p.m.). Before and after your workout, dip your head as well as hair in water.

Light colored and light weight clothing-

Dark hues absorb heat, giving the appearance of being covered in a warm blanket. Heavy, form-fitting clothes will help keep you warm. Maintain a relaxed attitude. Keep things simple. It will be easier for air to circulate across your skin, keeping you cool.

Drink Up

When we exercise in hot weather, our body temperature rises. If we’re exposed to high temperatures for an extended period of time, our bodies’ natural cooling system may begin to malfunction. Heat exhaustion, that horrible lethargy that makes you feel like one more step may be your final, could be the outcome. You might even have heat stroke.

If the humidity is high, you’re in even more difficulty since perspiration “clings” to your skin and doesn’t dissipate as quickly, raising your body temperature.

Drink lots of water to remain cool.

Don't Drink too much

Over hydration, or consuming too much water, can cause hyponatremia (low blood sodium). Make sure you’re getting enough salt and supplementing the amino acids shed in sweat to be moist but not overly so.

Hydration level-

Checking the color of your urine is a smart approach to make sure you’re hydrated adequately. You’re properly hydrated if it’s pale yellow (think lemonade). Drink extra if it’s darker (approaching the colour of apple juice).

However, several drugs and supplements change the color of urine, so this test, although useful for many, may not be accurate for everyone. Drink the suggested 200 to 500ml of water every twenty minutes of exercise to be safe.

Soft Drinks

They’re high in calories. The calories in sports drinks are not good.

Sports drinks should only be used if you’re at a healthy weight and exercising at a high intensity for lengthy periods of time. Even so, diluting sports drinks to minimize excessive caloric intake is a good idea.
Consuming fruits and vegetables while exercising supplies the body with enough electrolytes, reducing the need for high-calorie sports drinks even more.

Keep in mind that dehydration, rather than low electrolytes (potassium, magnesium, calcium), low salt, or low sugar, is the most common cause of muscular cramping. Improve your water consumption during and after exercise, even if you do not even feel thirsty, rather to consuming large amounts of bananas or salty or sweet snacks.

Never allow yourself get to the place where you feel to get faint, dizzy, or nauseous-

Sure, not finishing your workout kills you. Pay attention to your body. If you’re experiencing any of the following symptoms, seek out air-conditioned relief as soon as possible.

  • Weakness
  • Light-headedness
  • Paling of the skin/dizziness
  • Headache
  • Muscle spasms
  • Vomiting / nausea
  • A fast heartbeat

Always keep in mind that even a 20-minute workout is beneficial to your health. The number of days you workout, not the length of each exercise session, is the most important factor.

Immediately stop if you feel dizzy or unwell-

Choose juicy foods such as fruit. Dry foods like crackers, popcorn, or energy drinks which need your body to add water that need in the hot weather.


The opinions presented in this article should not be regarded as a replacement for medical advice. For more information, please contact your treating physician.

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