#TG Life
Summer vacations bring up images of trips to the beach, picnics, swimming in the pool, cooling off in the natural fresh water springs, treks, sports and a host of other outdoor activity.
However, with the sun shining down harshly in the summers, it’s important to time the outdoor activities right in order to protect yourself from the heat, stay fit and have a wonderful experience as well.
“It’s best to avoid strenuous outdoor activities when the sun is at its harshest”, advises,
Dr Mahendra Kudchadkar, consultant physician and Orthopaedic surgeon, Healthway Hospitals. Instead opt to head out in the early mornings and evenings. Before 10am and post 4pm are the ideal times to head into the outdoors for run, cycling, sports and other vigorous activities. Make sure to incorporate simple stretching exercises in the routine.
Any outdoor sports involving long endurance which results in a lot of sweating is best avoided. “This is because excessive sweating causes loss of electrolytes and dehydration. Common symptoms of dehydration include cramps, light headedness or fainting spells. Dehydration results from loss of fluids and minerals like sodium, potassium, chlorides and calcium and can cause improper contraction of muscles leading to early fatigue and cramps”, explains Dr Kudchadkar.
Exercise in a more controlled environment to avoid excessive sweating. If working out, opt for regular cardio but at a slower pace. Keep a tab on your heart rate and other body signs such as nausea, light headedness etc while exercising to avoid heat exhaustion and heat stroke
Ensure you are well hydrated throughout the day. Aim to consume there to four litres per day spread out before and after your exercise routine. Luke warm water, room temperature or slightly chilled water is recommended. Ice cubes or extremely cold water should be avoided for rapid cooling of body or for drinking when exposed to a harsh and hot environment. This sudden extreme change in temperatures can result in lowering the immunity and repeated upper respiratory tract infections.
Summers are a great time to have fun in the outdoors. There is no need to avoid your exercise routine or give up on exercising during summers. Just some simple changes and modifications can ensure it continues to be a fun experience without causing harm to the body.
