Summer and sunshine invite us outdoors – but during a heatwave, staying active can suddenly become a challenge. You sweat more, tire more easily, and your heart rate rises faster than usual. Still, your movement routine doesn’t have to come to a full stop. In this blog, you'll discover how to stay active in a smart, safe, and effective way, even when the mercury climbs above 30°C.
Why Heat Is a Challenge for Your Body
Exercising in hot conditions means your body has to work extra hard to keep itself cool. Physical exertion raises your body temperature—and in hot weather, your cooling system (sweating and increased blood flow to the skin) is already running at full speed.
Research shows that at temperatures above 30°C, your heart rate during the same effort can be 10–15 beats per minute higher than normal (Nielsen & Nybo, 2003).
If you don’t stay properly hydrated or push beyond your limits, you may be more prone to:
* Dehydration
* Dizziness or fatigue
* Elevated heart rate or blood pressure
* Heat stress or even heat stroke
How Heat Affects Your Sports Performance
Warm weather affects not only your safety but also your physical and mental performance. Here's a quick breakdown:
1. Short vs. Prolonged Efforts
* Short, explosive activities (like sprinting or weight training) can actually benefit from warmer muscles and improved circulation at first.
* However, during repeated or prolonged activity (like running or cycling), performance can drop quickly.
Why? Faster fatigue, reduced muscle activation, and a higher heart rate at the same workload (Nybo et al., 2014).
2. Mental and Psychological Effects
* A hot environment (around 30°C or more) affects not just your body but your mental resilience.
* Increased stress, lack of focus, irritability, and mood swings are more common—even without intense physical effort.
Even light workouts can feel harder in extreme heat due to the added mental strain on your system.
9 Smart Tips to Exercise Safely During a Heatwave
1. Choose the Coolest Times of the Day
Avoid activity between 11:00 a.m. and 5:00 p.m., when the sun is strongest and the risk of overheating is highest. The best times to move are early morning (between 5:30 and 9:00 a.m.) or after 8:00 p.m., when temperatures drop and the sun is less intense.
These times provide natural cooling, helping to keep your heart rate and body temperature lower, making your workout safer and more pleasant. Note that for some people, exercising late at night may affect sleep—especially with intense or stimulating activity. In that case, opt for gentle movement like walking or stretching to ease into sleep.
2. Lower Your Intensity, Not Your Intention
You don’t need an intense workout to gain health benefits. During a heatwave, it’s better to go for gentle movement: walking in the shade, gentle yoga, swimming, or slow cycling.
Research shows that moderate exercise in heat (at low intensity) still improves blood circulation, blood sugar regulation, and mood (Cheung et al., 2000).
3. Dress Light and Protective
Wear loose, light, breathable clothing made from natural materials like cotton or bamboo. Choose light colors that reflect sunlight. Don’t forget your sun hat, sunglasses, and sunscreen—your skin also plays a key role in temperature regulation.
4. Drink Before, During, and After Exercise – And Replenish Electrolytes
Don’t wait until you feel thirsty. During a heatwave, you lose not only fluids through sweat but also electrolytes like sodium, potassium, and magnesium—essential minerals for muscle function, nerve conduction, and hydration.
So don’t just drink water—also replenish your electrolytes. You can use:
* Homemade electrolyte water (see recipe below)
* Unsweetened coconut water
* A pinch of salt + lemon + honey in water
* Quality electrolyte powders with no artificial additives
Excessive sweating without replenishing electrolytes can cause headaches, muscle cramps, or dizziness—even if you're drinking enough water.
Homemade Electrolyte Water (1 Liter Recipe):
* 1 liter still or sparkling water
* Juice of ½ lemon or lime
* ¼ teaspoon sea salt or Celtic salt
* 1 teaspoon honey or maple syrup (optional, for taste and absorption)
* (Optional: a few mint leaves or a slice of ginger)
Mix and store chilled. Ideal during or after movement on hot days.
5. Choose Cooling Environments
Exercising doesn’t have to mean full sun exposure. Think about:
* Walking in a forest or park (up to 5°C cooler than urban areas)
* Swimming or aqua jogging in open water or a pool
* Shady city parks or indoor sports venues
6. Listen to Your Body, Not Your Step Counter
On hot days, self-care matters more than hitting numbers. Fatigue, nausea, or dizziness are signs to rest. Your body is already working hard to cool down—adding extra stress won’t help.
Symptoms like goosebumps, pounding headaches, or heart palpitations in heat are warning signs. Seek shade, cool down, and hydrate.
7. Combine Movement with Natural Cooling
Exercise doesn’t have to mean “sports.” Think Mediterranean:
* Take an evening walk barefoot on the grass
* Do light stretching on a cool terrace
* Cycle slowly to the market instead of taking the car
* Take a cold foot bath break during the day
Gentle movement supports your lymph system, blood sugar levels, mood, and sleep—even without high intensity.
8. Take a Warm (Not Hot) Bath or Shower in the Evening—to Cool Down
It may sound counterintuitive, but a warm (not hot!) bath or shower in the evening actually helps cool your body down. The warmth causes your blood vessels to dilate and your skin to release more heat. Once you step out, your core temperature drops faster—promoting relaxation and preparing your body for sleep.
Studies show that a warm bath 1–2 hours before bedtime improves sleep quality, helps you fall asleep faster, and even supports temperature regulation in warm conditions (Haghayegh et al., 2019).
Note: The water should feel comfortably warm, not hot. And remember to stay hydrated afterward.
9. Adjust Your Expectations – Be Flexible with How You Move
A heatwave is not the time to break personal records or push yourself. You don’t have to train the way you’re used to. Replace your usual workout with something gentler, like a calming stretch session, a cooling yoga flow, or a mindful walk in nature.
It’s not about performance—it’s about staying active in a way that supports your body instead of draining it. See it as a natural “slow down” that your body may genuinely need.
Bonus: In the Heat, Your Body Has Different Priorities – Move in Sync with That
During extreme heat, your body mainly seeks coolness, rest, and hydration balance. That doesn’t mean you’re being lazy or giving up on your fitness goals. It means you’re tuning into what your body truly needs in that moment—and that is healthy behavior.
Sources
- Nielsen, B., & Nybo, L. (2003). Cerebral changes during exercise in the heat. Sports Medicine, 33(1), 1–11.
- Nybo, L., Rasmussen, P., & Sawka, M. N. (2014). Performance in the heat—physiological factors of importance for hyperthermia-induced fatigue. Comprehensive Physiology, 4(2), 657–689.
- Cheung, S. S., McLellan, T. M., & Tenaglia, S. (2000). The thermophysiology of uncompensable heat stress. Physiology & Behavior, 70(1-2), 87–96.
- Racinais, S. et al. (2015). Consensus recommendations on training and competing in the heat. Scandinavian Journal of Medicine & Science in Sports, 25(S1), 6–19.
- Haghayegh, S. et al. (2019). The effects of bathing on sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135.
- Stutz, J. et al. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287.