Drop the volume
Increasing quantity of training (duration, reps, distance) during the summer is more often counterproductive than not. This is a result of increased systemic stress during the hotter months which leads to larger recovery demands. When the ambient temperature is high, the body struggles to adapt and thrive in general. In other words, the body uses more resources to maintain optimal functioning (digestion, temperature regulation, sleep) during severe climatic conditions. During such times recovery from exercising is not something that happens easily. So it helps to bring down quantity as that reduces the amount of muscle breakdown and hence recovery.
If you are strength training, keep the reps low. But up the load in a way to maintain intensity. If you are running, reduce the total distance run but try to run at a faster pace such that the training intensity is maintained. If you don’t feel strong enough to increase speed or load, just drop volume and live to fight another day.
Pick the right training time
Usually, when you train hardly matters. The best time to train is the time at which you actually do train. But in hot weather, it helps immensely to train at a time when the temperature is at its lowest and the breeze is high, especially if you train or run outdoors. Early morning or late evenings are obvious choices here. While they may not always be convenient, a little planning and scheduling will help you get more out of your workout.
Hydrate
Ambient temperature going up means everything is hotter and more water is used in general for functioning. This means that you sweat more (even if you may not realise it). Since you sweat more throughout the day, you lose water throughout the day. This is one of the reasons for the feeling of exhaustion. So how do you combat this? By consuming more water and replenishing salts. To elaborate…
Drink more water. Anyone of average build will need at least 2.5 litres of water every day.
Eat more water-containing foods. Vegetables and fruits are obvious choices. But also choosing wet foods like rice over dry foods like roti or bread go a long way. They all add to the total water content.
Pick up a sachet of Electral, mix it in a litre of water and sip on it for a few hours.
Start drinking the water of 1 or 2 tender coconuts every day.
Chill more
There is a reason you feel more tired and lethargic in summer. Your body is working harder than usual to keep you healthy and it requires more rest and sleep. That feeling of unexplained laziness or fatigue is simply your body asking you to give it more downtime so it can recover well enough to keep you going through the dog days. So take the time to relax.
Sleep a little more or get a short nap during the day when you feel exhausted.
Don’t pressurize yourself to exercise as frequently as you used to during the easier months.
Relax your dietary restrictions a bit and eat things that feel better in your tummy. That might mean a little more starch and a little less protein. But do it anyway because it will mean a little more smile and little less load on your gut
