Staying Fit in Extreme Heat is not only possible but highly encouraged, as long as safety and body awareness are prioritized.
Despite the intense heat of the season, staying active and fit should not be sidelined, especially when simple, safe practices can support your fitness goals.
First, it is essential to assess your current health status, especially if you have conditions such as asthma, hypertension, or heart and kidney issues, as these can be affected by extreme temperatures.
Monitor how your body reacts during the summer, and if any discomfort arises, it’s best to consult a health professional before engaging in strenuous activities.
Timing your workouts is also crucial; outdoor exercises should be avoided from 10:00 a.m. to 4:00 p.m., particularly when the heat index exceeds 32°C, to prevent heat-related illnesses.
Hydration and nutrition play a major role; drinking at least two liters of water daily is recommended, while caffeinated and alcoholic beverages that contribute to dehydration should be limited.
Healthy alternatives like fruit smoothies not only help hydrate but also provide essential nutrients for energy and recovery.
Indoor workouts are a safer alternative during peak heat hours; keep the room temperature between 23°C and 25°C to maintain a comfortable and effective exercise environment.
Mind-body workouts such as yoga, Pilates, and functional strength training are excellent choices, while aqua exercises can be ideal for those with access to a swimming pool.
It’s also important to correct common misconceptions about sweating and weight loss—sweat does not equal fat loss, as true weight reduction comes from calorie burn and a consistent calorie deficit.