WORKOUT DO’S

• Shorten the workout duration so that it doesn’t wear you out.
• Reduce on running and cardio. Make it short, but high intensity. For instance, spot run for 10 minutes, take a break, and run again. You can do that 4-5 times lThe exhaustion can make exercise boring, so look for variety. You can swap weight training or running with swimming, rope-climbing or kick-boxing.
• Always keep a bottle of water handy and take frequent sips.
• Increase the water intake too. If you usually drink 2 litres a day, increase it to 2.5 to 3 litres.
• Excessive sweating increases the chances of muscle cramps, muscle pull, fatigue and dizziness. lSo, stretch your muscles in between workouts and increase the intake of salts.

WORKOUT DON’TS

• Avoid wearing synthetic clothing, as they don’t absorb or help evaporate sweat.
• Wear soft, cotton clothes.
• Never stop abruptly. In summer, our heart rate is generally higher than usual and gets even higher during a workout. So, stopping abruptly can cause a heart failure. Take at least 10 minutes to cool down. lSwim or stretch during these 10 minutes.
• Do not work out under the sun without applying a high SPF sunscreen.

WORKOUT MYTHS
Myth: Having coffee before a workout gives you more energy.
Reality: It’s actually a dangerous habit, particularly during summer. Caffeine is diuretic; it makes the body lose water. Instead, start with a glass of cool water.

Myth: Training harder and eating less help lose weight faster.
Reality: A workout should be short and intense. As for your food intake, the heat makes you lose a lot of energy, so maintain the calorie intake your body is used to. But it’s better to switch to summer-friendly foods and increase your fluid intake. Watery fruits help.

Myth: Surviving summer workout means more body endurance.
Reality: Extreme temperature actually decreases your body endurance. So, emphasis should be on strength training to make your bones stronger. Moreover, instead of aerobic exercises and long distance running, focus on meditation and yoga.

Myth: Eating less carbohydrates helps lose weight.
Reality: You won’t lose weight if you overdo it. Strike a balance between food and exercise. Instead of going for crash diets, try to change your lifestyle and food habits slowly. In short, keep your goal of getting healthier simple and realistic.

HEALTH DO’S

• Drink a lot of water.
• Try to maintain a proper electrolyte balance by either having ORS, a salt and sugar mixture or fruits with high water content like melons or cucumber lMaintain your gut bacteria by increasing curd intake.
• Try to eat fresh food.
• Avoid frozen or stale food.
• Wear light coloured cotton and linen clothes.

HEALTH DON’TS

• Avoid going out in the sun without protection.
• Don’t wear dark coloured clothes,
• Try not to gorge on non-vegetarian food.
  drink a lot of water to keep yourself hydrated.
• Street food or fast food is a strict no-no.