Hi!
Whether you just joined or have been reading for a while — welcome back. 🙏
For those new here — I am Pulkit.
Professor by day. Walker and runner by choice.
I lost 25KG through simple daily habits — no crash diets, no shortcuts.
For those who have been following — I am currently on Day 36 of my 75 Day Challenge — and this Ahmedabad summer is testing me like never before! ☀️
Let us talk about that today.
☀️ Summer Is Here — And It Is Changing Everything
Ahmedabad temperatures are already crossing 40°C.
And every summer — I see the same pattern —
People who were consistent in winter and spring — suddenly slow down.
Energy drops. Motivation drops. Workout quality drops.
The reason is not laziness.
The reason is — they are not taking care of their body in the heat.
💧 Rule Number 1 — Water Is Non Negotiable
In summer your body loses water 3x faster than winter.
Most people drink the same amount of water year round.
That is a big mistake.
My minimum in summer — 4 litres every single day.
As part of my 75 Day Challenge — this rule has been non negotiable for 44 days straight.
And in this heat — it has made all the difference.
Simple summer water formula —
🌅 Wake up — 500ml immediately
🏋️ Before gym — 500ml
☀️ Through the day — 1.5 litres
🌙 Evening walk — 500ml
🌙 Before bed — 500ml
Total — 4 litres. Done. Every day. ✅
🥗 What To Eat In Summer — Simple Guide
Summer eating does not need to be complicated.
Add these —
🍉 Watermelon — 92% water, natural cooling effect
🥒 Cucumber — hydrating and filling
🥛 Buttermilk / Chaas — best summer drink, better than any energy drink
🍋 Nimbu paani — electrolytes + hydration
🥥 Coconut water — natural electrolyte replenishment
🍌 Banana — potassium lost through sweat gets replenished
🥗 Curd / Dahi — cooling for gut and body
Avoid these in summer —
❌ Heavy fried food — increases body heat
❌ Excess tea and coffee — dehydrates faster
❌ Cold drinks / soda — zero nutrition, increases sugar
❌ Heavy dinner — body struggles to digest in heat
🏃 Summer Workout Tips
Do not stop working out — just adjust timing.
Best time to walk or run in summer —
🌅 Early morning — before 7AM ✅
🌙 Evening — after 7PM ✅
Avoid —
❌ Walking or running between 11AM to 5PM
❌ Skipping warm up — muscles cramp faster in heat
I shifted my walk to 6AM this week — same 10,000 steps — just smarter timing! 💪
✅ This Week's Action
Three simple things — start tomorrow —
1. Add one glass of water immediately after waking up 💧 2. Add one summer food from the list above to your daily diet 🥒 3. If you walk — shift timing to before 7AM or after 7PM ☀️
Bas yeh teen cheezein — your summer fitness stays on track!
"Take care of your body — it is the only place you have to live." — Jim Rohn
📱 Follow My 75 Hard Challenge
I am documenting every single day on Instagram — Walking in 40°C heat. Real. Honest. Daily.
39 days still remaining — come watch! 👇 instagram.com/pulkittrivedi
Until next Thursday,
Dr. Pulkit Trivedi Professor | Walker | Runner | Weight Loss Coach in Progress 📍 Ahmedabad, India
P.S. — Summer is not an excuse to slow down. It is a test of how serious you are. Stay hydrated. Stay consistent. I will see you next Thursday! 💪☀️