Summertime has arrived and with it the sunshine has inspired many to tone up, lose weight and get in shape.
Local fitness expert Donna Noble from Donna Noble Yoga has 10 do’s and don’ts to maximise your performance so you can enjoy working out in the heat without wilting away in the summer sun.

Summer is my favourite season it really opens up a whole load of potential activities to mix up your workouts; you can go for bike rides, long walks, games in the park, outdoor jogging or running, swimming in the sea on holidays.

“The motivation to get out and do something is far greater than when it’s cold and miserable outside. But there are potential pitfalls you can fall into, so here’s my guide on how to prepare yourself and get the best out of your summer workouts.”

1. Do drink lots of fluid
Hot weather and sunshine causes the body to sweat more and this will increase during even mild exercise like walking, so make sure you replace the fluids you are losing or you will run the risk of dehydration. Try to drink a pint of water about an hour before working out and also rehydrate after your workout.

2. Do listen to your body
Our bodies are designed to function properly within a specific temperature range once outside this range they can face problems. Your body will always provide you with the best advice so listen to it. Yoga is an excellent way to cultivate this process.

3. Don’t eat protein before working out
Eating protein can increase your core temperature which when working out in warm temperatures could cause heat shock. You are much better off reloading on protein after your workout.

4. Do lower your core temp before working out
Ice based drinks drink about an hour before exercise or having an ice cold bath or shower can lower your core temperature which will help you maximise your performance and delay the effects of the warm weather on your body.

5. Don’t work out between 12 and 4
The midday sun is obviously when temperatures and UV exposure is at their highest points so try to avoid this time of the day to work out in.

6. Do get outside
The sunshine won’t last forever so make the most of it while you can because before you know it it’ll be dark and cold again.

7. Don’t forget sunscreen
Protecting yourself against sunburn, sun stroke and harmful UV rays is really important and people often neglect the most basic protection which is sunscreen. Even when it’s cloudy overhead UV rays can still be damaging to your health so don’t underestimate the power of the sun.

8. Do eat ice cream
Ice Cream and hot weather go hand in hand. It can make you happier, but it will also help to cool you down.

9. Don’t drink caffeine based drinks/supplements.
Water is your best option to stay hydrated.

10. Don’t wear dark colours
As they can retain heat and increase body temperature. Choose lightweight light-coloured clothing

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