There are days when it suddenly dawns upon us that we need to take necessary measures to stay fit. So what is our first move?

          Summer is a great season to get a good tan, go to the beach and have your fill of activities. However, it can get really hot sometimes, especially when you're in places like Qatar and the Middle East. Unfortunately, you can't just stay in your air-conditioned room all day like a hermit, right? So don't let the heat put you down. You can still have fun, get fit and keep the summer heat away by using some clever tricks. Check out these tips to keep you cool this summer.

Level up your water

         There's nothing like drinking a cold glass of water to quench your thirst. Add some ice, and it's like Antarctica just visited your mouth for a few seconds. Of course, you want the cool feeling to linger, right?

         But ice cubes melt and even the warmth of your hand can easily temper a cold glass. Here's a neat trick: place mint sprigs on you glass or a pitcher of water. Mint has menthol, a natural chemical, which tricks the brain into perceiving its cold and helps prolong the cold effects of foods, even though in reality the temperature is the same. That's why when you chew gum, which has menthol, it is not cold but gives off a cooling sensation when you chew it. Awesome summer science.

Go light and technical

         Despite the heat, you really need to get your fitness fix. But it's hard to stay focused when it seems like you're in a sauna. It could be dangerous too! Since too much sweat could cause slips and other accidents. What's the best way to keep cool while working out, doing sports or doing outdoor activities? One is to choose shoes with breathable materials. Such shoes are typically lightweight and made from porous yet durable materials to provide good airflow as you move. If you're not familiar with such shoes, I suggest you try

       Reebok shoes. Besides the said features, Reebok shoes, which can be conveniently bought at an online shop, have outsoles with good grip to prevent slips.

        On the other hand, when it comes to summer fitness, its best to avoid cotton cloths. Despite its light and soft features, cotton soaks up moisture too well. You can be left soaking in your own sweat and uncomfortable while working out. Choose technical wear with sweat-wicking properties. This features allows the clothes to channel sweat away from your skin, keeping you dry, while letting it evaporate at the clothes' front, effectively cooling you off in the process. Another great thing about technical clothes is their trendy design which makes them suitable as lifestyle wear, as well.

Avoid ice cream... as well as these other foods and drinks

        Summer seems so sad without ice cream, but dietitians recommend staying away from ice cream and other sugary foods when it's hot. This is because ice cream, doughnuts, candy bars, sweet breads and similar foods are usually high processed foods. And believe it or not, these foods are dehydrating and their high but simple carbohydrate content can keep your body warm. Don't worry, to curb your summer ice cream cravings just read on...

Reach for that fruit basket

      Thirsty? Eat a fruit. Those four words may not make sense to most people, but there are certain fruits which have a high water content that can quench your thirst when you eat them. Watermelons, for instance, have a water per volume content of over 90 percent. So do strawberries (bet you didn't know that). Pineapples, oranges, melons and cucumbers (yes, cucumbers are fruits!) also have high water content. Place them in the refrigerator for 20 minutes or more before eating them for a nice cooling effect. And yes, you can puree fruits and make them into sorbet to curb your ice cream craving.

    Finally, keep a positive outlook. Yeah, it's hot (and possibly humid) so no need to pile the negative vibes. Keep things light and always look at the bright (but not hot) side.

          Unfortunately, times are such that our society isn't safe anymore; more so for women. A few years ago, women could go out on the streets at night without the fear of getting assaulted. But these days, criminal activities are such on the rise that every woman has embraced the fact that they need to learn to defend themselves in precarious situations.

Women deserve respect and protection

         Women do not cause, welcome, or should be ambushed. Every individual once in a while exercise misguided thinking about security conduct, yet that does not make them in charge of the assault. Assailants are in charge of their assaults and their utilization of savagery to overwhelm, control, and manhandle another human being. Whatever a women's choice in a given circumstance, whatever activity she does or does not take, it's not their fault. Their choice to survive in the most ideal way they can must be regarded.
These classes ought not to be utilized as a judgment against a casualty/survivor. Good programs don't "tell" an individual what she "ought to" or "ought not" do. A project ought to offer choices and methods to deal with tricky circumstances. A system may bring up what usually works best, as a rule; however every circumstance is one of a kind and a definite conclusion rests with the individual.

What constitutes self-defence for women?

         These kinds of training; be it for a man or woman isn't that different. It's all about enhancing certain skills like awareness, confrontation, physical techniques and several others. These skills help individuals escape, counter or resist any attacks. It's not just about physical training.

Does it work?

        Well, of course, it does! These kinds of programs help individuals ascertain the danger ahead, re-evaluate and take security measures.

Does it provide guaranteed protection?

       No, there aren't any guarantees in life. These trainings won't guarantee that your safety but it will train you to be more prepared to deal with any precarious situations.

Is there any standard for these kinds of trainings?

      No, every training is different from the other. There are several formats and methods involved which depends on the capacity of individuals learning it.

Which is good? Is it male or female instructors?

     This depends on whom you are comfortable with. If you are a woman, you will feel more comfortable training under a female trainer as you can look up to her as a role model. On the other hand, men will be more comfortable under male instructors.

Will it take years to learn these courses? 

         No. There are several kinds of courses, both short and long. It's not martial arts that you have to master for years. A few classes will be just enough to train you to defend yourself.

How to choose a class?

        Anyone can use marketing gimmicks by advertising their training institute as "best" or "guaranteed success" but you should refrain from falling into such false presumptions. Research enough to ensure that you find a training institute that is genuinely good.

Is it necessary to be physically for to take these classes?

      You don't have to be physically fit or be an athlete to take these courses. A good course should be apt for all ages irrespective of their physical structure.