With summer finally here, there is no doubt that you are looking to get in your best shape so that a trip to the beach in your bathing suit is not an embarrassment.  You also want to make sure that you can fit into the clothes that you had from last summer so that you do not have to go on a shopping spree.  Though summer is the perfect time to hit the weight room and perform some cardiovascular activity, there are several precautions that one should take note off if looking to get the most out of your workouts.

According to sports physician Dr. David Bolzonello, “Heat illness is a serious matter that can result in the life-threatening condition of heat stroke if left untreated.”  To prevent any type of overexertion that may lead to these medical issues, one must take certain measures to stay healthy.  First and foremost, staying hydrated is critical as the heat causes perspiration, meaning the body becomes dehydrated much faster.  If dehydrated, one may actually start to feel signs of fatigue, thus making a workout less efficient.  Cramps, heat stress, and heat stroke are also all results of fatigue, showing just how important it is to consume sufficient amounts of water.  But how much water is actually needed?  According to the Herald Sun, two to three glasses are necessary about an hour before exercising, while drinking adequate amounts every fifteen minutes during and after exercises (until fully hydrated) is crucial. 

Making adjustments to the weather conditions is also necessary.  For instance, one may want to perform their routine before 11:00 am or after 3:00 p.m., as this is considered the hottest timeframe of the day.  Wearing the proper clothing is important as well, as the body needs to be able to evaporate the sweat that develops on the skin.  Clothing should not be too dark, as this can only make the body more susceptible to the sun.  In addition, it should be light-weight and loose-fitting to allow for the body’s heat to ventilate.  Sunglasses, sunscreen, and a hat also need to be considered, depending on the type of activity that is being performed. 

The food you eat is also an important factor associated with a proper workout routine.  Cookies and ice cream treats should be avoided.  Instead, non-fat frozen yogurt and fruit act as enjoyable substitutions.  When grilling, it is also beneficial to flip the meat regularly, as this can substantially reduce the calories and fat.  Alcohol should not be consumed often, as it only stimulates hunger and produces the infamous beer belly.

Lastly, having the proper mentality is essential.  Setting realistic goals for the course of the summer is said to increase motivation.  However, the key word is “realistic,” as toning up that six-pack isn’t going to happen overnight.  Instead of setting goals on how you want to look, it may actually be better to say that this week I am going to run and only eat this type of food, as establishing goals for physical appearance are almost never accomplished in the desired timeframe.  By following these measures consistently, a trip to the beach should be a time to display what you’ve worked for – not an embarrassment.

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