Staying Safe and Strong: Your Guide to Exercising During Hot Weather

Summer heat waves shouldn't mean putting your fitness goals on pause. With the right knowledge and precautions, you can continue your exercise routine safely, even when temperatures soar. As we face increasingly hot summers, understanding how to adapt your workouts becomes essential for maintaining both your health and your fitness momentum.

Why Heat Affects Your Exercise Performance

When you exercise in hot weather, your body faces a double challenge. Not only are your muscles working harder during your workout, but your cardiovascular system is also working overtime to cool you down through increased blood flow to the skin and sweating. Research consistently shows that performance will always suffer proportionally to an increase in temperature, which is why it's crucial to adjust your expectations and approach.

Your body's cooling system relies primarily on sweating and increased blood circulation to the skin. However, when ambient temperatures rise above 35°C (95°F), or when humidity is high, these natural cooling mechanisms become less effective, putting you at risk for heat-related illnesses.

Understanding Heat-Related Illness: Know the Warning Signs

Heat-related illness exists on a spectrum, from mild heat cramps to life-threatening heat stroke. Recognising the early warning signs can prevent a minor issue from becoming a medical emergency.

Heat Cramps

Heat cramps may be the first sign of heat-related illness, and may lead to heat exhaustion or stroke. These painful muscle spasms typically occur in your legs and abdomen and are accompanied by heavy sweating. If you experience heat cramps, stop exercising immediately, move to a cooler area, and gently massage the affected muscles.

Heat Exhaustion

Heat exhaustion can occur when you exert yourself, especially in hot weather. Symptoms include heavy sweating, headache, dizziness, nausea and fast heart rate. Other warning signs include weakness, confusion, and cool, moist skin. Heat exhaustion is serious and requires immediate attention - move to a cool environment, remove excess clothing, and apply cool water to the skin.

Heat Stroke

Heat stroke is a medical emergency that occurs when your body's temperature regulation system fails. Unlike heat exhaustion, people with heat stroke may stop sweating and have hot, dry skin. They may also experience confusion, agitation, or even loss of consciousness. If you suspect heat stroke, call emergency services immediately.

Smart Strategies for Hot Weather Exercise

1. Time Your Workouts Wisely

Schedule workouts and practices earlier or later in the day when the temperature is cooler. Early morning (before 10 AM) or evening (after 6 PM) sessions help you avoid the peak heat of midday. If you must exercise during hotter parts of the day, consider moving your workout indoors.

2. Adjust Your Intensity and Duration

Pace activity. Start activities slow and pick up the pace gradually. On particularly hot days, reduce your workout intensity by 10-20% and consider shortening your session. Remember, maintaining consistency is more important than one intense workout that leaves you feeling unwell.

3. Hydration is Critical

Drink more water than usual, and don't wait until you're thirsty to drink more. Start hydrating well before your workout - aim for 400-600ml of water 2-3 hours before exercising. During exercise, try to drink 150-300ml every 15-20 minutes. After your workout, continue drinking to replace fluids lost through sweating.

4. Dress for Success

Choose lightweight, light-coloured, loose-fitting clothing that allows sweat to evaporate. Moisture-wicking fabrics are ideal as they help move sweat away from your skin. Wear and reapply sunscreen as indicated on the package, and don't forget a hat with a wide brim to protect your face and neck.

5. Allow for Acclimatisation

Limit your time working or exercising in the heat until your body adapts. If you're not used to exercising in hot weather, gradually increase your exposure. Start with shorter, less intense sessions and progressively build up as your body adapts to the heat.

When to Say No to Outdoor Exercise

It is advised, as frequently recommended by public health authorities, to avoid exercise during extreme heat events, or to undertake it indoors in cool spaces if possible. Trust your instincts - if the heat feels overwhelming before you even start exercising, it's better to modify your plans.

Consider moving indoors when:

• Temperature exceeds 35°C (95°F)

• Heat index (temperature plus humidity) is in the danger zone

• Air quality is poor due to heat-related pollution

• You're feeling unwell or haven't been sleeping well

• You're taking medications that affect heat regulation

Indoor Alternatives for Hot Days

Don't let hot weather derail your fitness routine. Indoor alternatives can be just as effective:

• Home workouts: Bodyweight exercises, yoga, or online fitness classes

• Swimming: If you have access to a pool, swimming provides excellent cardiovascular exercise with built-in cooling

• Gym sessions: Take advantage of air conditioning for strength training or cardio equipment

• Stair climbing: Office buildings or apartment complexes often provide cool stairwells for cardio workouts
  

Special Considerations for Different Groups

Certain individuals need extra caution when exercising in hot weather:

• Adults over 65: Age-related changes in circulation and kidney function affect heat regulation

• Children: They heat up faster and may not recognise heat stress symptoms

• People with chronic conditions: Heart disease, diabetes, and other conditions can impair heat tolerance

• Medication users: Some medications affect your body's ability to regulate temperature

If you fall into any of these categories, consult with your healthcare provider about safe exercise practices during hot weather.

Recovery and Post-Exercise Care

After exercising in hot weather, proper recovery is crucial:

• Continue drinking fluids to replace what you've lost through sweating

• Seek air conditioning or shade immediately after your workout

• Take a cool shower or bath to help lower your body temperature

• Eat foods with high water content like watermelon or cucumber

• Monitor yourself for delayed symptoms of heat illness

It's important to rest and let your body recover. Avoid hot weather and exercise if you've experienced any heat-related illness symptoms.

The Bottom Line

It can be ok to exercise when it's hot if you take precautions. But you have to tread (or hike or jog) carefully. Hot weather doesn't have to mean abandoning your fitness goals, but it does require smart planning and honest self-assessment.

Remember, your health and safety always come first. It's better to miss one workout due to extreme heat than to risk heat-related illness that could sideline you for weeks. By following these evidence-based guidelines, you can maintain your fitness routine safely throughout the hottest months of the year.

When in doubt, listen to your body, stay hydrated, and don't hesitate to modify your plans. Your future self will thank you for exercising both your body and your judgement.

Always consult with a healthcare professional before starting any new exercise programme, especially if you have underlying health conditions or take medications that may affect your heat tolerance.