Summer has set in, the scorching heat of the sun serves as a major setback and most of us start skipping the workout sessions. How to deal with the heat? Summer is considered to be the best time to lose weight, while you workout in this heat there are a few precautions which you need to consider.
How to frame your workout plan?
Before you step out, remember the heat can take a toll on your body. It is better to limit yourself to indoor workouts like gymming, aerobics, swimming and yoga. Fitness experts have voted for water aerobics and swimming during summer as they can do wonders to your cardiovascular system. Include water exercises in your summer workout plan as they are a great way to …show more content…
As per Columbia University, you should make it a point to consume 20 ounces of water (0.6 l) of water two –three hours before a workout. Have eight ounces(0.23 l) during warm-up and an additional eight ounces after every 10 to 20 minutes depending on how much sweat you are producing. Make sure that the liquids you are sipping are doing good to you.
• Milk-based drinks: It is better to consume dairy beverages post-workout than during or before the session. As milk has loads of protein, carbohydrates and fat it becomes a task to digest it. It is safer to opt for whey protein packets with water as in that way you can get the benefits of protein without taking in any fat.
• Fruit drinks: Artificial fruit drinks should be strictly avoided as they contain a manmade sweetener that can lead to serious liver problems and obesity. It is better to add fresh citrus fruits, berries, mint or basil leaves for flavour. Coconut water is a great way of restoring the electrolyte balance in your body.
• Alcohol and Caffeine: You cannot afford to sip alcohol even hours before, after or during the workout. This is dehydrating and is detrimental to your health. Hence boozing is a strict ‘NO', as alcohol can completely mess up your workout session. Caffeinated beverages are diuretic, hence they should be avoided both before and after the …show more content…
Though the drinks can add vitamins and electrolytes to your body, the abnormally high sugar present in it can severely affect your hormonal system. It is better to go for tomato juice as that can bestow you with potassium and natural sugars
What kind of diet will be good?
It is better to avoid fried items and heavy meals. You should include vegetables like broccoli, cabbage and salads in your diet. Fruits and veggies contain a lot of water and are quite easy to digest. It is better to avoid fried and junk foods as they are difficult to digest. Curd is great for summers as it increases friendly bacteria in the gut and boost immunity. Small meals at periodic intervals will work great and keep you active throughout the year.
Summer Diet Chart
Begin your day with two to three fresh fruits as they aid you to neutralise the stomach acids and keep you active throughout the day.
A glass of Butter milk or coconut water will be ideal for mid-morning
Your lunch should ideally comprise of a bowl of salad, 1-2 rotis, vegetables and pulses.
Nourish yourself with fruit yoghurt in the evening
Wrap up your day with stir fried veggies/ chilled soups + grilled chicken/ steamed fish/ low fat paneer/ tofu + jaljeera/ lemon