Exercising during extreme heat requires careful planning to stay safe and avoid heat-related illnesses. One of the most important tips is to avoid outdoor activity during peak heat hours, typically between 10 a.m. and 4 p.m. Instead, aim for early morning or late evening workouts when temperatures are cooler. Wearing lightweight, breathable clothing and a hat can help the body cool more effectively, and applying sunscreen protects the skin from harmful UV rays. Hydration is crucial—drink water before, during, and after exercise to prevent dehydration, even if you don’t feel thirsty.
It’s also essential to listen to your body and adjust intensity or duration based on the heat. Consider switching to indoor workouts in airconditioned environments on extremely hot days, or choose waterbased exercises like swimming. Be aware of warning signs of heat exhaustion, such as dizziness, nausea, excessive sweating, and muscle cramps. Taking regular breaks in the shade or indoors helps your body recover and stay cool. Preparing ahead and modifying your routine helps ensure you can stay active without putting your health at risk during extreme heat.
