The good old summer is back, bringing with it longer days, clear skies and loads of sunshine. While the bright outdoors are certainly a great reason to spend more time in the open, especially at the beach, a major concern for both men and women alike is attaining that slender frame, so they can flaunt swimsuits oozing panache and confidence.

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A boy and a girl are jogging

Working out in the summer confers some excellent health benefits, such as improving stamina, boosting metabolism and promoting smooth digestion. Furthermore, sweating it out on a hot day helps the body get rid of toxins and wastes and drinking sufficient healthy fluids post workouts effectively replenishes electrolyte levels and water/fluid content in the body. Also, the merits of exercising daily for at least 20 – 30 minutes are tremendous, including improved cardiovascular functions and heart wellness, elevated nervous system operations and brain power, memory, concentration as well as enhanced lung capacity, breathing functions and respiratory health.

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However, prior to beginning your summer workout regime, it is vital to follow certain basic guidelines, as the sweltering heat and intense direct UV rays can do more harm than good if proper protective measures and diet, hydration plans are not adhered to. Fret not, for here are some fundamental tips to make the most of the exercise sessions this summer season sans dehydration, muscle strain, fatigue, skin damage, heat stroke and embark upon the fitness journey to accomplish a fit and healthy body.

5 Simple Guidelines To Power Up The Summertime Workout:

Stay Hydrated

While exercising in the extreme heat, body temperatures tend to rise above normal. Although the human system has an intrinsic cooling mechanism that works to regulate body temperature, in the scorching hot weather the heat-reducing operations are hampered and do not take place as usual. Hence, hydration during summer workouts is key to avoiding dehydration and heat exhaustion. Fitness experts recommend drinking 6 – 8 glasses of water in the day, as well as 1 glass of water every 20 minutes in the midst of an arduous exercise session.

Avoid The Hottest Time Of Day

The harmful effects of prolonged exposure to direct sunlight are only too well-known, such as heat stroke, fatigue, dizziness, skin cancer and massive dehydration. It is thus important to wake up early in the morning between 5 – 7 am for an ideal workout, else begin exercising post 5 – 6 pm in the evening. The UV rays emitted from the sun are at their maximum intensity between 12 noon to 4 pm and it is advised to never exercise during this time interval – the hottest of the day.

Be Consistent

On a hot day, it is rather tempting to stay indoors and get comfortable with a sedentary lifestyle, sipping on cold drinks and indulging in ice-creams, with the air conditioner turned on. However, fitness coaches advise people of all age groups to continue working out through the summer season and not skip or take a break from exercising daily. Consistency is very essential in exercise regimes, particularly for those looking to shed extra body fat, lose weight and get a fit and fab body. Moreover, regular workouts can be of low to moderate intensity too, such as a brisk morning walk or some cross rope training with a skipping rope right at home, to keep the momentum of the fitness routine going.

Also Read: Morning Walk: Proven Health Benefits Of This Simple Exercise Plus Useful Workout Tips

Apply Sunscreen

Skin care is a round-the-clock personal wellness regime, which is not restricted merely while traveling to work, or stepping outdoors for an occasion or to the beach, but even while engaging in physical activity. Be it a session of playing tennis at the courts, or a game of beach volleyball, or simply a walk in the neighbourhood park, it is crucial to apply sunscreen on the exposed parts of the body such as the face, neck, arms and legs. Since UV rays can cause skin discolouration, sunburns and damage the dermal tissues even in the wee morning hours or in the evening, sunscreen of SPF 30 - 50 must be smeared on the external skin layers no matter what time of the day the workout is schedules for.

Do Not Overexercise

Last but far from the least, do not overdo anything, including working out in the summer season. While the bright outdoors and warm environment of summertime can be a wonderful motivation to step out and engage in exercise sessions daily, as opposed to the overcast skies in monsoon and freezing cold in winters, it is still pivotal to restrict workout routines to a maximum of 2 hours daily. Also, during brief exercise sessions of walking or jogging for merely 20 – 30 minutes, it is sufficient to take a short break, but while engaging in rigorous gym workouts or high-intensity exercises, it is necessary to take a break every 15 – 20 minutes, to prevent injury, muscle strain and allow the body to retain strength and stamina for the entire workout session.