Beat the burn and stay rash-free during summer workout!
Summer workouts in the Indian subcontinent are no joke. With temperatures and humidity levels peaking, it's not uncommon to end up with some sweat rash, itchy skin, or irritating and embarrassing heat bumps even after just one session. But that should not stop you from achieving fitness goals. Whether you're a regular gym-goer, a runner, or someone preferring home workouts, there are smart ways to beat this discomfort in summer.
Sweat rash, also known as prickly heat or miliaria (in scientific terms), happens when sweat glands get clogged, trapping sweat under the skin. It causes itchy, red bumps, and in some cases, burning sensations. This is common in hot and humid weather, especially in areas like the neck, inner thighs, and back.
Avoid stepping out during peak heat (11 AM - 3 PM). Early mornings or late evenings are perfect for outdoor workouts. Not only is it cooler, but the human body also handles stress better during these slots.
Stay away from the thick cotton dresses and switch to moisture-wicking fabrics like dry-fit or polyester blends. These materials effectively pull sweat away from your body, keeping you dry. This reduces friction, which is a major cause of skin irritation.
Before and after a workout, don't forget to wash your skin with a gentle, antibacterial cleanser. Stay away from harsh scrubs. Make yourself dry with a towel—no need to rub it hard! Pay attention to sweat-prone areas.
Before starting your exercise, apply anti-chafing creams or powders on your thighs and any area that feels raw post-exercise. Some of the easily available options are Calamine lotion, aloe vera gel, and ice packs, which can soothe irritated skin naturally.
Sweating excessively without replenishing lost water increases body heat and worsen the irritation. So, you need to continue drinking plenty of water, coconut water, or lemon juice (nimbu pani) before, during, and after workouts.
Don't wear tight clothes throughout summer. Instead, choose loose, breathable clothes and let your skin breathe. If possible, take a quick cold shower after exercise.
Traditional remedies work wonders to treat skin irritation in summer! Some of the effective and homemade remedies are sandalwood paste, neem leaves in boiled water, or multani mitti (fuller’s earth) to affected regions. These ingredients provide anti-inflammatory properties, ideal for Indian summers.
If the rash is persistent with painful and pus-filled bumps, it might indicate skin infection. Consult a dermatologist immediately if you face the same. Remember, paying money to an expert is way better than self-treatment.
Although the remedies mentioned above are specifically intended for those who develop heat rashes after working out, they can be equally effective for anyone prone to skin rashes, especially during the summer season
Stay cool, stay consistent!
