Summer fitness goals: Power your workouts and stay light on your feet when it's hot outside

Exercise diet: Don’t ignore your pre-workout fuel. A banana paired with a spoonful of peanut butter is a quick and effective combination of carbs and healthy fats (Image: Canva)

Workout and physical activity can seem challenging during the summers. However, the soaring temperatures should not deter you from your fitness goals. Even in the hot weather, your body needs to sweat out and stay energised. It is possible to achieve this by adapting smartly to the heat.

Fitness is not a seasonal choice. It should be an everyday part of life, says Dr Vaishali Kukreja, MBBS, Medical Officer at Fast&Up India. “Though summers can make working out a bit challenging incorporating some smart choices can help you stick to your fitness goals and steer away from health issues,” says Dr Kukreja.

Here are a few tips, suggested by her, on how to stay fit even during the blistering summer:

Also read | Heatwave health risks: Exercise and diet tips to beat fatigue, weakness in summer

Post exercise diet: Protein helps rebuild muscles, support immunity, and keep you feeling strong. Eggs, lean meats, dairy, or quality plant-based protein supplements are all great options to incorporate into your daily diet (Image: Canva)

• Hydrate well and eat smart: The biggest threat during a summer workout is dehydration. “Your body needs five essential electrolytes: sodium, potassium, chloride, magnesium, and calcium, to stay balanced and energised. In summer, you lose more of these through sweat, so replenishment is important,” Dr Kukreja says. For quicker absorption, she recommends using effervescent electrolyte supplements.

• Caffeine can boost performance, when used wisely: A cup of black coffee before a workout may do more than wake you up. “Caffeine can boost focus and performance, acting as a natural ergogenic aid,” Dr Kukreja shares. However, she advises pairing caffeine with enough water since it can slightly dehydrate. The trick is to use it strategically, not excessively.

• Strength training matters, especially for women: Strength training is more than aesthetics. “For women, in particular, resistance exercises play a major role in bone health and hormone balance,” says Dr Kukreja. She recommends including strength workouts at least twice a week. Building muscle not only improves metabolism but also strengthens bones, helping prevent osteoporosis later in life.

• Support your recovery with protein: Heat causes added stress to the body, making recovery more critical. Dr Kukreja shares the importance of protein intake post-workout: “Protein helps rebuild muscles, support immunity, and keep you feeling strong. Eggs, lean meats, dairy, or quality plant-based protein supplements are all great options to incorporate into your daily diet,” she says.

• Train smart and stay cool: Timing is also very important. “Opt for early morning or late evening workouts when the heat is less intense,” advises Dr Kukreja. She also recommends breathable, sweat-wicking fabrics and shaded areas if “you’re training outdoors. Hydration breaks and proper cool-downs can help your body adjust and recover more efficiently.”