The temperature is going up, but a heatwave shouldn’t stop you from exercising. Whether you go for a run, a jog or any other aerobic exercise, make sure to follow ways to cool down after working out. Fitness enthusiasts would know that cool down exercises help to gradually return your heart rate, blood pressure and breathing to normal levels. For instance, you can walk after running. But when it comes to exercising in the heat, you need to literally cool down! Read on to find out how you can cool down after working out during a heatwave.
HealthShots consulted transformational life coach and fitness enthusiast Vaneeta Batra, who says physical activity in the summer heat may not be the best idea. It can put the body under an increased level of stress and lead to heat-related problems like dehydration, heat cramps and heat stroke.
We don’t want to use the heat as an excuse, but we do need to be careful while exercising. Once the temperature touches 35 degree Celsius, exercising outdoors can be dangerous, says Batra. You may get light headache and feel dizzy.
Ways to cool down after working out during a heatwave
You body needs to recover after an intense workout. Here’s what you can do!
1. Drink peppermint tea
In dry and hot climate, having a hot drink like peppermint tea actually helps to cool off. The heat from the tea will lead to a sweating response.
2. Stretch it out
Walk and stretch for at least 10 minutes until your heart rate slows down. This will help from passing out from the heat too, says Batra.
3. Take a shower
After stretching, hit the showers. Just make sure it’s not cold the entire time. Alternated soaking in hot and cold water after exercising helps in a significant reduction in the heart rate.
4. Be hydrated
Drinking water during and after workouts is a must to remain hydrated.
You can also drink coconut water during and after workouts, as it also boosts the energy levels, suggests the expert.
5. Grab a glass of chocolate milk
Chocolate milk is one of the best things you can have after a workout! Not only is it a nice drink to bring your body temperature down, but it also has lots of protein and sugar to help your body recover.
Tips to keep in mind while exercising in a heatwave, especially outdoor
If going to the gym is not your thing, you need to keep certain things in mind while working out during a heatwave.
1. Exercise early morning or late evening
If you plan to exercise outdoors, head out early in the morning or late in the evening and avoid the hottest part of the day.
2. Pick the right spot
Try to choose a shady part to take a walk or for any of your outdoor exercises. Also, wear a sunscreen and a hat.
3. Ensure you are hydrated before you start
When it comes to staying hydrated, it’s not just about drinking water. You can take liquids in any form, including detox drinks if you don’t like plain water. Drink at least two to three litres of water every day, even if you don’t feel dehydrated. Take less alcohol and caffeine during this time.