NO Sweat• There’s no need to change your exercise programme; just let it be a combination of stretching, cardio and weights. What you can do at the onset of the season is reduce the intensity of your workout—slow down by one kph on the treadmill and pick five kg less weights than you usually do. This is to let your body get used to the rise in temperature. You can resume your normal workout after a week or two. • Half an hour before your workout, drink eight ounces of water. Keep sipping every 15 to 20 minutes, during and after the session. This will help you make up for water loss through perspiration. • Avoid taking long walks in the sun. If that’s your mode of exercise, change your timings to early mornings or late evenings. But if you have to go out in the sun, wear a cap or hat. • The best workout for the summer is swimming. But remember to stay in the shaded side of the pool. Try aqua aerobics or aqua yoga for variation. • An air-conditioned gymnasium is the best option. • You should feel comfortable while exercising. So wear loose-fitting, lightweight clothes in pale colours. The best fabric, of course, is cotton. It soaks moisture and lets the skin breathe. Synthetic fabrics don’t let body heat escape. Don’t wear any make-up while working out and keep your hair tied in a neat bun or ponytail. • Listen to your body. If you feel really down and don’t feel like exercising one day, let it be. Put in a little more time the next day. • If you can’t get out of the house for a workout, exercise at home—skipping, walking up and down the stairs, lunges, spot jogging or even putting on some music and dancing. Keep COOL Listen to your body. If you feel really down and don’t feel like exercising one day, take it easy• About six small meals a day are ideal. In summer, let your diet include plenty of fresh fruits, greens, vegetables and sprouts. • Avoid fried food, alcohol, full fat cheese, red meat and egg yolks. These take more time to digest, will stay in your system for a longer time and keep you feeling heavy. • Nothing can replace water as it is absorbed quickly by the body. Even drinks like nimbu paani can’t compare, as sugar delays absorption of water. • Yogurt made from low-fat skimmed milk, or buttermilk are great summer coolers. MEAL DealHere’s a perfect menu for the summer. Start out with a complete breakfast. As the day progresses, make each subsequent meal lighter. Ideally, you should finish dinner by 7.30 pm. Start with.A bowl of cereal with skimmed milk and a fruit, or a sprouts salad with a yogurt dressing. Midday meal.An Indian lunch should have a bowl of dal, some yogurt made of skimmed milk and plenty of salads. Cut down on chapattis if you can. Or you could opt for an omelette made from egg whites, a sandwich and sprouts. Supper.Let dinner be the lightest meal—some grilled or tandoori chicken with vegetables, or an omelette with vegetables and yogurt, and some cold soup. As told to Parizaad Khan
