This summer is a toiling one for us. People are suffering from the heatwave and there has been a number of unfortunate death cases due to this heat.
We need to remain safe, hydrated, and fit to beat this heat. There are ways you can stay fit and healthy during this scorching summer if you follow the tips and tricks I will share with you here.
Hi, I am Naharay Jannat (NJ). I am the founder and owner of NJ Eat & Fit. I have over 7 years of personal training and fitness coaching experience. I am also an ISSA-certified personal fitness trainer. I primarily serve the women of Bangladesh who want to break the chains of society and become fit and progressive. Here, I will show you ways to beat the heat this summer through nutrition, exercise, and a few changes to your lifestyle.
So, without further ado, let’s delve into knowing some valuable tips to remain fit and well this summer.
The Right Nutrition to Beat the Heat
Let’s begin with talking about the food intake for this summer.
Detox Drink
My first recommendation or tip this summer will be a detox drink that anyone can try. This drink includes one glass of plain water with a few slices of lemon, a bit of mint leaves, and a few pieces of cucumber soaked in. Soaking in the ingredients for two hours is good enough.
Avoid using plastic bottles to soak in. Use steel or glass bottles instead. You can drink it throughout the day.
Adding Beetroot
Those who have blood pressure issues, or hemoglobin issues and sweat a lot, you can try adding beetroot and carrot to your detox drink, besides slices of lemon. But I would suggest to take it every 4-5 hours but not more than that.
Breakfast with Smoothie
For breakfast, I prefer having a smoothie. I find it very easy to make and it keeps my body cool.
I make the smoothie with seasonal fruits like watermelon. Besides that, I add chia seeds, nuts, and milk. I tend to soak the nuts and chia seeds overnight. Besides that, I add bananas. So, there is no scope for additional sugar.
Check out NJ’s watermelon juice mix >
Low Calorie Diet
If you think making a smoothie is a bit hectic, you can try a low-calorie diet meal. The diet will include one palm-size red chira, a bit of sugarcane gur, and 2 tablespoons of yogurt. I would mix them and add one banana for natural sugar.
It would be a very healthy diet for the whole day and help in proper digestion. Red chira is a good source of fiber and iron with no chance of sugar increase.
Besides these, you should drink a lot of water frequently. I prefer drinking at least one sip of water every 10 minutes. And those who are fasting, need to take constant water post-Iftar to pre-Seheri. You can intake water with chia seed or lemon at 11 pm or 12 am. You can also have coconut water, watermelon juice, or raw mango juice with mint leaves.
And please avoid carbonated soft drinks. They are only good when you have them. Once inside, they are of no benefit. They only harm you.
Those with high blood sugar can also have tamarind mixed with sugarcane gur and beet salt, as well as mint leaves.
Check out NJ’s natural juice mix. >
During Lunch Meal
Your intake during lunch should have less spicy food and plain rice. Vegetables and fish should be in the meal. And meat should be in less amount.
You need a well-balanced meal even for lunch, and it should include lean protein, fiber-rich vegetables, and healthy fats.
I suggest having vegetables like papaya, lau, chira, etc. that have water. This helps in easy digestion and keeps your intestines healthy.
You can also try preparing high-protein vegan lunches and veggie-heavy salad mix as a base with nuts spread over. Adding tomatoes does a world of good to the cuisine. Tomatoes are filled with antioxidants and Vitamin C which are must-haves for lunchtime in summer.
Carotenoids in orange and dark-green foods, which your body converts to vitamin A, can protect your skin from sunlight damage. They reduce sensitivity to UV rays and mend flaky and dry skin. This strengthens the skin`s defenses against damaging rays. So you should have them as part of your summer meal.
You can also have eggplant, which is rich in:
vitamin K,
magnesium,
copper,
vitamin C,
vitamin B6,
folate,
and niacin
No Rice Please
If you are one of those people who want to avoid having rice, fish, and meat, then keep some yogurt with you. You can mix 4-5 spoons of yogurt with your rice and have it for lunch.
Snack Time
I recommend avoiding tea or coffee during this heated summer. Rather, have some seasonal fruits or homemade juice. The fruits could be:
Mango,
Jackfruit,
Litchi,
Pineapple,
Water Melon,
Papaya,
And Guava
But make sure to have light snacks so that you don’t feel loaded or unable to digest well during summer.
During Dinner
When it’s time for dinner, I would suggest avoiding heavy meat, spicy food, or even dal. These cause digestive issues and may make you feel heavy at night. You can have yogurt mixed with rice. You can also have oats or roti, too.
You can also try out the salad mixes with cucumber, mint leaves, tomatoes, and summer fruits during dinner time as well. But do not overeat. Your dinner should be light. And, whatever you take at night should keep you cool.
Take a look at the NJ’s chira and yogurt mix here >
Going Outside During this Summer Heat
The heat is the highest between 11:30 am to 5 pm. So, it’s best not to go outside during this time, unless absolutely necessary. If you need to go out for work, try to go out before 10 am. And once in the office, stay indoors, hopefully in air-conditioned rooms.
What to Wear and Take
If you have to go out, then try using an umbrella. Make sure you are using an umbrella outside under the heat, then avoid dark-colored umbrellas. These tend to absorb heat. Rather, use light-colored umbrellas, especially if it’s white because it reflects light.
You should also wear loose-fitting dresses. They will keep you cool and comfortable. If possible, wear light-colored clothing.
Also, as sunburn affects your body’s ability to cool down and can dehydrate you, you must protect yourself from the sun by either wearing a cap, or sunglasses and by putting on sunscreen 30 minutes before going out. But make sure you have read the directions well and are using good-quality sunscreen lotion.
The Right Exercises to Beat the Heat
The right nutrition lays the foundation for fitness. But to transform your body or stay fit, exercising is also crucial. As I am a fitness coach, I suggest my clients NOT exercise between 11 am to 5 pm during summer.
You can check out my YouTube Channel for the exercises.
These exercises should be done before 11 am and after 6 pm. This is because I have seen, people have this misconception that the more they sweat, the more fat they will lose. Unfortunately, it does not work that way. In truth, you will only become weaker if you sweat more because more sweating leads to more loss of electrolytes. This will make you weaker, and you will not be able to exercise properly.
Ideal Exercise Timing
An ideal length for your exercising during summer heat should be around 15-20 mins each day. You can do it at a cool temperature or under the fan. I recommend doing it at a fixed time, before 11 am or after 5:30 pm. And, you should do the exercises regularly.
You can check out my channel for multiple 15-20 minute exercise videos.
But what if you have migraine?
In that case, avoid going outside in too much heat. Keep yourself hydrated and have 2-3 date fruits per day. This naturally relieves you of the pain. And, I have seen this with many of my clients.
If you have constipation, drink a lot of water. You should walk regularly. And, there are some hip mobility exercises, which you can find in my channel.
Final Words
So, these were some tips and tricks to beat the heat this summer. You should try out these tips to stay well during this heat. However, you should also check your health condition and consult with a doctor before having any of the food mentioned above or do any exercises as advised above.
Remember, your diet and fitness plan should be aligned with your health. Each person has their individual health conditions and body resistance.
You can reach out to me to know more about what would suit you best or visit my website to learn about different types of exercises and nutrition. NJ Eat & Fit will serve and guide you with the best possible fitness plans this summer, and always.
And, keep yourself safe and healthy during this summer.
