Say goodbye to summer fatigue the easy way!
Summer workouts often feel like a double-edged sword. On one side, you’re highly motivated to get a fit summer body, while excessive heat, humidity, and post-workout pain can make it tough to remain consistent. Whether you’re hitting the gym or jogging through the parks, workout soreness and fatigue in summer are real. But worry not—here’s how you can exercise smartly and still feel energetic in summer.
When you sweat during work out, you lose a good amount of water and electrolytes. Dehydration is one of the biggest causes of summer fatigue and cramps.
Quick Fix: Drink 1 glass of water at least half an hour before your workout. Always carry a water bottle and sip throughout your session in a regular interval. For longer workouts, add a pinch of salt and sugar or consume coconut water as a source of natural electrolytes.
Pro Tip: Avoid carbonated or too-chilled drinks immediately after finishing working out. They can shock your digestive system.
Jumping straight into intense workouts in high temperatures can suddenly cause muscle soreness and increase risk of injury.
Quick Fix: Begin with 5–10 minutes of light cardio and dynamic stretching. At the end of your session, do slow stretching to cool down your body and relax your muscles naturally.
Pro Tip: Include cooling yoga poses like Balasana (Child’s Pose) and Paschimottanasana (Seated Forward Bend) to ease the tension.
Your body needs sufficient fuel before and after workout sessions, especially in summer months.
Quick Fix: Have a light pre-workout snack like banana with peanut butter or a small bowl of poha. After workout, you can opt for protein-rich food like paneer, eggs, or lentils followed by carbs for fast recovery.
Pro Tip: Skip heavy oily meals after workouts. Better to skip them throughout the summer months. They decrease the rate of digestion, worsening the fatigue.
The sun becomes merciless between 11 AM and 4 PM. Working out during this peak heat can cause heatstroke and extreme tiredness.
Quick Fix: Exercise either in the early morning or after sunset. If you have to spend time working out during this time, opt for indoor sessions with fans or AC.
Pro Tip: Even a 20-minute brisk walk at dawn is way better than skipping exercise due to laziness.
Several workouts generate more heat. So, you need to mix it up properly to avoid overheating and exhaustion.
Quick Fix: Schedule high-intensity workout days with low-impact workouts like swimming, yoga or walking.
Pro Tip: You can practice “cooling pranayama” like Sheetali or Sheetkari to bring down body heat after workout.
Your muscles get time to repair during sleep. So, if you are not resting properly, it will lead to more soreness and tiredness.
Quick Fix: Get at least 7–8 hours of sound sleep. Stay away from screens at least 30 minutes before bed.
Pro Tip: For better sleep, keep your bedroom cool and dark, use a soft and cotton bedsheet. You can also try lavender oil for better sleep.
You don’t have to sacrifice your summer fitness goals because of soreness and fatigue. Whether you're a newbie or an experienced gym-goer, these simple summer-friendly tips can help you enjoy your workout journey—without burning out.
