Stay in Shape in the Summer Heat: Here are 5 Exercise Tips to Keep

The sun’s out and it’s here to stay. Because you’ll no longer freeze when you go outside, you want to take advantage of the summer season. But beware, just because it’s hot doesn’t mean that you have to overly exert yourself by working out.

Exercising under the sun isn’t always good for you, but there are ways on how you can stay in top shape during the summer.

Here are five tips that will help you stay fit.

1. Avoid energy drinks.

Most people believe that when you sweat a lot, you need to replace your nutrients immediately with electrolytes. And where else will you get ready electrolytes? Energy drinks! But did you know that energy drinks aren’t the ideal drink for sweating?

Doctors recommend that when you sweat a lot, you drink up on water. Just plain and refreshing water will do the trick to help keep your nutrients at bay. Besides, energy drinks have a lot of calories in them that will just make you want to exercise harder.

2. Replace sweets with fruits.

If you need your daily dose of sugar, then try to replace your chocolate bars with fruits. Fruits have a lot of sugar in them, but what’s great about it is that you don’t have to worry about the calorie count.

Fruits are refreshing and full of water that they will make you feel bloated. This makes you consume less food. To add to that, fruits make a great snack for the summer.

Slice a few oranges or watermelons, store them in the fridge, and eat them when you feel hungry. The cool sensation makes you feel very hydrated after.

3. Exercise indoors.

Another thing to do to stay fit in the summer is to exercise indoors. If it’s too hot during the day to run, then you should consider running on a treadmill in a gym.

The great outdoors look fun until you get a heat stroke, wherein you will realize that running under the sun isn’t the best thing to do. So, look for a nearby indoor gym that can accommodate your workout routine.

4. Wear light clothing.

While it’s always a great idea to wear your sports attire, it’s not always comfortable. Let’s say, for example, you have these tight leggings. During the cooler months, it’s a lot easier to wear them. But when summer comes, it’s uncomfortable to wear because you feel that your skin can’t breathe.

If you’re feeling this way with a lot of your workout clothes, then you should listen to your body. Very tight clothes make you feel warm and sticky, so replace them with loose and light-colored cotton clothes.

5. Take it easy.

And finally, you have to take it easy. The summer might be tempting for you to go all out on your workout, but you shouldn’t over-exercise. At the same time, you shouldn’t be spending so much time sweating it out in the gym.

Try to give one hour a day for your workouts. Ideally, you should do them during the early mornings or the late afternoons so your body won’t feel so hot.

Still not convinced? There are 5 Fun Facts about exercise you may not know:

1. Exercise can reduce your risk of heart disease

Blood pressure and cholesterol levels affect heart health. Many people rely on medications to lower their blood pressure and cholesterol levels to prevent cardiovascular problems, but there’s a free and healthier alternative to do that.

Studies have shown that exercising at least 30 minutes in most days of the week can help lower blood pressure by about 5 to 8 mm Hg.

Moderate physical activity can also increase the so-called good cholesterol of the body, the high-density lipoprotein (HDL), which transports excess cholesterol out of your arteries to your liver and removes it from your body.

2. You can lose up to 80 percent of your muscle strength by age 65 if you do not exercise regularly

You start losing muscles by the time you celebrate your 30th birthday and this gets worse over time. Up to a quarter of adults who are over 60 years old and half of those over 80 years old have thinner arms and legs than they did when they were younger, and loss of muscle mass is linked to muscle weakness.

The condition can make seemingly easy tasks such as climbing the stairs and getting up from the chair difficult for seniors. Studies, however, showed that exercise can reverse muscle loss and weakness.

3. Being dehydrated can reduce your exercise performance

You need to be hydrated to make the most of your exercise. This means that you need to drink water before, during and even after your exercise.

What makes water particularly important when you work out? It regulates the body’s temperature and lubricates the joints. It also transports the nutrients you need for energy.

When you are dehydrated, your body will not perform at its highest level. You are also likely to easily feel tired, and suffer from other unwanted symptoms such as dizziness and muscle cramps.

4. How you exercise can influence your children’s interest in physical activities

Researchers have sounded the alarm of children becoming obese partly because of lack of physical activities. Many youngsters today no longer play outdoors and would rather spend time playing with their devices.

This should not be the case with your children if you regularly exercise and engage in physical activities. Studies suggest that the physical activity levels of children are closely correlated with those of their parents.

5. Exercise can help improve your mental health

Exercise is not only good for your body; it can also do wonders for your mental health. Exercise is an effective natural and anti-anxiety treatment that comes with virtually no dangerous side effects.

It improves mental health by reducing depression, anxiety and negative mood. Studies also suggest it can improve self-esteem, cognitive function, and reduce social withdrawal symptoms.