Exercising Safely in the Summer Heat

The UAE’s intense summer heat can pose a big risk to those who love the outdoors. Exhaustion, dehydration, nausea and dizziness are just a few of those risks.

That doesn’t mean you need to give up exercising outdoors though. Just a few precautions, and you can be outdoor ready!

  • Be aware of its impact– Working outdoors in summer demands more energy and causes increased sweating leading to dehydration and other related illnesses.

    Swimming is a great alternative to stay cool and active in summer.
  • Timing is important . Best to exercise before 9am or after 6pm. Step out when the temperature is below 80 degrees Fahrenheit and humidity less than 80 percent.
  • Hydrate! Make sure to drink plenty of water and electrolytes before, during and after your workout.
  • Wear loose, light clothing that keep the heat at bay. Avoid dark clothes that attract more heat. Stay in the shade and wear sunscreen.
  • Listen to your body – Your body needs about 2 weeks to acclimatise. Ease into your workout routine by increasing the intensity and duration gradually and take plenty of rest breaks.

Watch out for warning signs:

  • Heat cramps – the first sign that you’re overdoing it! If you feel muscle spasms coming on, gently stretch and massage the affected muscle. Try to avoid exercising for the next few hours.
  • Heat exhaustion causes fatigue, breathlessness, dizziness, vomiting or fainting. The skin is sometimes cold and clammy. You may have low blood pressure and a weak but rapid pulse. 
  • Heatstroke is a life-threatening condition that needs immediate medical attention. Symptoms include a temperature greater than 104 degrees Fahrenheit, feeling disoriented or confused, a rapid pulse and breathing and flushed skin.