Don’t let the sun stop your sprint—know how to cycle or run smartly through hottest days!
The brutal heatwave in summer may demotivate you to skip exercises, but remember, your fitness goals should not take a backseat. Whether you're an early morning jogger or an evening cyclist, sweating it out in the summer season comes with numerous challenges. But here’s the good news: you can enjoy your cardio workouts without getting completely drained by following key summer-friendly strategies.
Time it Right: Early Morning or Late Evening
The timing of your cardio session makes a huge difference. Try to hit the pavement before 6.30 AM or after 6:30 PM as temperatures remain relatively lower and UV rays are less harsh. Skip peak sun hours (10 AM - 4 PM) at all costs. Morning workouts do boost your mood for the day ahead, so plan it smartly.
Summer season in India causes dehydration related issues irrespective of age group. So, while work out, keep a water bottle or electrolyte drink handy. Drink a glass of water at least half an hour before your run or cycle ride, and refuel post-workout.
For a natural boost, sip on Nimbu Paani (lemon water) with a pinch of salt and sugar. It’s refreshing, hydrating, and enriched with essential minerals.
Swap your cotton tees for lightweight, moisture-wicking dresses. Synthetic, breathable fabrics keep your sweat away from skin and help regulate body temperature. Remember, light colour dresses reflect sunlight and keep you more cooler.
Don’t forget a wear a cap or sun visor and UV-protection sunglasses. For outdoor workouts, apply sunscreen (SPF 30+) to prevent sunburn.
 to prevent sunburn..webp)
Select those routes that have lots of trees or shaded paths—parks, tree-lined roads, or waterfront tracks. Urban runners can explore local cycling groups to find summer-friendly routes.
If you are unable to find any, consider using a gym treadmill or indoor cycling bike until evening.
Be smart enough to understand that summer season is not meant for breaking speed records. High temperatures make human body work extra hard, thus increasing the risk of heat related exhaustion. Reduce your pace, and take breaks whenever required. This season, your focus should be on distance or duration rather than intensity.
Interval workouts are the best for summer season. Try short bursts of effort followed by walking or slow cycling. These are more easier on your body while burning calories effectively.
Before your cardio, don't forget to eat a light snack like a banana, soaked almonds, or a smoothie. After finishing the exercise, replenish with fruits high in water including watermelon, cucumber, or oranges. Skip spicy and heavy meals just before running or cycling.
Are you feeling dizzy or nauseous? Do not ignore the signs of excessively tiredness. Stop immediately. If you are feeling heat exhaustion, move to a cool place, hydrate yourself, and take rest. Remember, no workout is worth risking own health.
Pro Tip: While working out in summer, don't forget to keep a cool, damp towel or face mist in your bag. This can freshen up quickly after your session.
Adapt your routine, respect the hot weather, and stay consistent. Never allow the heat to beat the hustle. Enjoy your cardio journey with a cooling twist!
