Fitness coach's tips to work out right in Kerala summer

Exercising is important no matter what the weather looks like outside. A perfect workout schedule and a nourishing diet would keep you healthy and fit year-round. Most people give up exercising during summer, saying that the rising temperature makes them quickly tired and weak. However, you could enjoy a satisfying and healthy workout regimen if you note a few tips. Most people choose a time that is convenient for them to work out. But, in summer, you must also consider a handful of other factors. Kottayam-based fitness coach Santhosh Thomas explains.

The right time and attire
1. The time between 10 am and 3 pm is the hottest during the day, so it is better to avoid working out in this window.
2. Early morning workouts are perfect in summer. You could also choose evenings to hit the gym.
3. Try not to get exposed to direct sunlight between 11 am and 5 pm.
4. Wear light coloured and loose-fitting clothes while working out, as dark colours absorb more heat.
5. Wear sunglasses that protect your eyes from 99 percent ultraviolet rays.
6. Always wear sunscreen with at least SPF 30, irrespective of the weather conditions outside. You could wear sunscreen with higher SPF protection on body parts to prevent sunburns.

How to hydrate
1. Drink at least two glasses of water before working out.
2. Keep a water bottle close to you while working out at the gym or at home.
3. Do not forget to sip water at regular intervals to hydrate your body.
4. You could drink more water after the workout is done.

How to add electrolytes
The body loses not only water but also electrolytes and salts through sweat while working out. Electrolytes are minerals such as potassium, sodium, chloride, magnesium, and calcium that help balance fluids. The following points should be noted to replenish your body with electrolytes.
1. The summer heat and excessive sweating cause dehydration. So, you must drink at least 2–3 litres of water every day. 30–35 ml of water per kilogram of body weight is the right ratio.
2. Avoid alcohol and coffee as they may cause dehydration.
3. Avoid soft drinks that are overly sweet and contain artificial colourants.
4. Replenish your diet with buttermilk, yoghurt, curd, cumin water, tender coconut water and the like for the right amount of vitamins and minerals.

What to eat and drink
1. Eat light food at regular intervals. High-carbohydrate and high-fat foods increase body heat. Fruits and vegetables such as oranges, watermelons, tomatoes, ripe mangoes, and cucumbers, which are high in water content, could be added to your regular diet.
2. Vegetable soup, buttermilk, cumin water, sharbat and tender coconut water are extremely cooling for the body. Make sure to add yoghurt, curd and buttermilk in your daily diet.

3. Say no to spicy, sour and fried food during summer. You could enjoy sweet and bitter foods in moderation. Food items that are loaded with masala should also be avoided. Steamed items like idiyappam and puttu, which are easily digestible, could be enjoyed in summer.
10. Use green chillies that are less spicy instead of red chillies and fresh ginger instead of dried ginger.
Working out and eating a healthy diet are, in fact, the ‘magic pill’ to overcome any difficult situation as it nourishes you, keeps you healthy and fills you with confidence.