Staying Safe While Exercising in Summer : Summer brings sunshine and longer days, ideal for outdoor activities. However, exercising in the scorching heat poses significant risks if not managed properly. We consulted Dr. Rajeev Gupta, Director of Internal Medicine at CK Birla Hospital in Delhi, to learn how to stay safe and maximize summer workouts.

Understanding the Risks of Overexertion in Summer
Excessive exercise in summer can lead to serious health issues. According to Dr. Gupta, pushing yourself too hard in the heat can result in dehydration, heat stroke, and exacerbation of existing health conditions.
Dehydration and Heat-Related Illnesses
When you exercise intensely in hot weather, your body loses fluids and electrolytes through sweat. This loss can lead to dehydration, which manifests as dizziness, fatigue, muscle cramps, and impaired cognitive function. Severe dehydration may cause heat stroke, a life-threatening condition characterized by high body temperature, confusion, and seizures.
Cardiovascular and Respiratory Risks
Dr. Gupta highlights that overexertion in the heat can aggravate cardiovascular and kidney problems. For individuals with asthma, the risk of exercise-induced bronchoconstriction increases. Studies indicate a correlation between excessive physical activity in hot weather and higher cardiovascular mortality rates. Therefore, understanding these risks is crucial for staying safe.
Tips for Safe Summer Workouts
To stay active and healthy without falling victim to the summer heat, Dr. Gupta recommends the following strategies:
1. Shorter, Moderated Workouts
Limit exercise sessions to 30-45 minutes, especially if exercising outdoors. This duration helps manage body temperature and minimizes dehydration risk.
2. Embrace the Early Bird
Schedule workouts for the cooler morning hours when the sun’s intensity is lower. Early morning exercises allow your body to regulate its temperature more efficiently.
3. Hydration is Key
Drink plenty of water before, during, and after workouts. Aim to replace fluids lost through sweat to prevent dehydration. Keeping a water bottle handy ensures regular hydration breaks.
4. Choose Your Exercises Wisely
Opt for isotonic exercises such as brisk walking, jogging, swimming, cycling, or skipping rope. These activities promote cardiovascular health while keeping exertion moderate and body temperature controlled.
5. Leave the Powerlifting for Later
While weight training is important, avoid intense activities like heavy lifting and excessive push-ups during summer. These exercises generate significant body heat, increasing the risk of dehydration and heat-related illnesses.
Additional Tips for Staying Safe
Beyond Dr. Gupta’s recommendations, consider these additional tips to ensure safe summer workouts:
Wear Light, Breathable Clothing
Opt for lightweight, moisture-wicking fabrics that allow your body to cool down efficiently. Avoid dark colors as they absorb more heat.
Use Sun Protection
Apply sunscreen with high SPF to protect your skin from harmful UV rays. Wear a hat and sunglasses for added protection.
Listen to Your Body
Pay attention to signs of overheating such as excessive sweating, dizziness, or nausea. If you experience any of these symptoms, stop exercising immediately and seek a cool, shaded area.
Cool Down Properly
After exercising, spend a few minutes cooling down with light stretching. This helps your body transition back to a normal temperature gradually.
Indoor Alternatives
On extremely hot days, consider indoor workouts such as yoga, Pilates, or gym exercises. Air-conditioned environments provide a safer alternative to outdoor activities.
Conclusion
Exercising in summer offers numerous benefits, but it’s crucial to approach it with caution. By following Dr. Rajeev Gupta’s advice and prioritizing hydration, appropriate exercise choices, and protective measures, you can enjoy the advantages of staying active while minimizing the risks. Remember, the key to a successful summer workout is balancing intensity with safety. Stay hydrated, exercise smartly, and embrace the summer season with a health-conscious approach. read more Weight Loss Potential of Betel Leaf: A Closer Look
Source https://indianexpress.com/