Summer Fitness Tips

I. Choosing the Right Time to Exercise
Avoid the peak heat and direct sunlight between 10:00 AM and 4:00 PM. Preferably exercise between 6:00 AM and 8:00 AM or after 6:00 PM. Indoor gyms are suitable all day.

If there is a high-temperature warning or hot, windless weather, train indoors.

II. Hydration (Crucial)

30 minutes before exercise: Drink 200-300ml of warm water. Do not gulp down ice water.

During exercise: Sip 100-150ml every 15-20 minutes. If you sweat heavily, choose lightly salted water/electrolyte water.

After exercise: Rehydrate in small amounts, no more than 800ml within one hour. Avoid drinking large amounts at once.

III. Clothing & Environment
Wear quick-drying, breathable sportswear. Avoid pure cotton clothing that traps sweat. Wear a visor and sunscreen outdoors.

Gym air conditioning is best set at 24-27℃. Avoid direct airflow onto your joints and back.

IV. Adjusting Exercise Intensity

If the temperature is above 30℃: Reduce aerobic exercise by 20%, decrease long interval sprints, and prioritize low-intensity jogging and strength training.

If you experience dizziness, palpitations, nausea, or general weakness, stop immediately and rest in a cool place. Be alert for heatstroke.

V. Diet and Rest

Eat a small meal (eggs, whole grains) 1.5 hours before exercising, as exercising on an empty stomach in high temperatures can easily lead to hypoglycemia; replenish protein and carbohydrates 30–60 minutes after exercise.

Avoid iced drinks and oily late-night snacks, as iced foods can easily irritate the stomach and intestines.

VI. Emergency Treatment for Heatstroke

Mild symptoms (weakness and excessive sweating): Rest in a cool place and replenish electrolytes; High fever, vomiting, and confusion: Seek immediate medical attention.