Experts share tips on exercising safely this scorching summer

Fitness Difficult but not impossibleGail Fernandes certified nutritionist and postpartum womenrsquos health specialistWith temperatures rising as high as 40deg Celsius in the city working out can definitely be a strenuous activity Always pay attention to your body and stop when your body gives signals of exhaustion If you are used to working out indoors or in cooler surroundings getting acclimatised to weather conditions is super important Once accustomed you can gradually increase the length and intensity of your workouts Take frequent breaks and allow your body to cool down postworkouts Exercise early mornings and late evenings if you prefer outdoor routines Cardiovascular or endurance activities can be harder to do in extreme conditions Switch to working out at the gym walking inside the mall or better yet hitting the pool Make sure to consume a balanced diet with enough protein at least 1 gram per 1 kilogram of body weight A good diet can help your muscles recover from soreness Donrsquot wait until yoursquore thirsty to drink fluids For intensive workouts consider a sports drink instead of water which replaces the sodium chloride and potassium you lose because of sweatingYoga Breathe easyRachna Jain Yoga instructorFollow certain asanas and pranayamas that help you adjust your bodyrsquos temperature and cool it from within using breath work Remember that moving between exercising in airconditioned rooms and the outdoors can make it difficult for the body to adjust its temperature It can create an imbalance within Hydrate well enough to avoid feeling sluggish Try to get six to eight hours of sleep to reenergise the bodyRachna Jain in Ardha matsyendrasanaHere are some asanas and pranayamas to follow Marjariasana or the catcow pose Padahastasana Janu sirsasana Ardha matsyendrasana Matsyasana or supported fish Sukhasana or easy pose Viparita karani or legs up on the wall Shavasana to cool down postworkoutsLifestyle Mindful adjustmentsLuke Coutinho Holistic nutrition and lifestylendashintegrative and lifestyle medicineLuke CoutinhoIrrespective of the weather our body needs movement every day Movement enables blood circulation which furthers proper distribution of oxygen and nutrients throughout the body and helps to expel toxins from it But remember to work out according to the season Avoid saunas or steam baths They will lead to more water and electrolyte loss Choose micro workouts or short bursts of movement throughout the day Consider a mix of pullups pushups Surya namaskars and jumping jacks Cut down on tea and coffee they dehydrate the body and lead to loss of water nutrientsand electrolytes Add cooling foods to your nutrition mdash sabja seeds sattu lemon water watermelon cucumber fennel seeds buttermilk jaljeera kokuminfused water and bel juice Avoid long hours of fasting especially dry fasting Choose natural fabrics mdash cotton linen or bamboo that allows the skin to breathe properly Sweat that gets trapped in clothing and skin can lead to fungal infections and skin irritationHydration The elixir of lifeDr Aashish Contractor director of rehabilitation and sports medicine at Sir HN Reliance Foundation Hospital GirgaonPay close attention to your hydration especially if you are exercising outdoors for more than an hour In this case be mindful of fluid loss and electrolytes through sweat Incorrectly working out and not hydrating well can lead to heat exhaustion heat crampsand heatstroke Lower the intensityduration of your exercise if exercising outdoors Replenish with nimbu pani mixed with salt and sugar Oral Rehydration Solution ORS drinks or sports drinks if your workout is intensive The rule of thumb for hydrating while exercising is to drink in small quantities every 15 minutes Weigh yourself before and after intense exercise to estimate fluid loss