The decision to provide players with extra water breaks in the 22nd minute of each half during matches played in the US, Canada, and Mexico at the 2026 World Cup has once again brought the risks of exercising in hot weather to the fore. With record temperatures expected this summer due to a strong El Niño weather event, exercising is becoming increasingly challenging.
Christian García-Witulski, an environmental lifestyle epidemiologist at the Pontifical Catholic University of Argentina, says, "Daily routines such as walking, cycling, exercising outdoors, and even walking to work become physically more difficult and uncomfortable when temperatures rise." Research recently published by García-Witulski and his colleagues suggests that rising temperatures due to climate change could lead to people moving less, which could cause approximately 470 thousand to 700 thousand premature deaths per year by 2050.
So, is it possible to both protect your health and stay active when the heat hits? Researchers say it is possible if the right precautions are taken.
CHOOSE MORNING OR EVENING HOURS
The most effective change experts recommend is moving exercise to the early morning or evening hours when the air is cooler. Ollie Jay, director of the Heat and Health Research Centre at the University of Sydney, emphasizes that the temperature felt in an area under direct sunlight can be 12 to 15 degrees Celsius higher than in the shade. Therefore, choosing shaded areas also makes a significant difference.
PAY ATTENTION TO HUMIDITY AND WIND
The body's primary way of losing heat is through the evaporation of sweat; however, humidity hinders this mechanism. Jay says, "Because there is more moisture in the air, the driving force that enables evaporation is weakened." Noting that wind speed also plays a critical role, Jay points out that running in enclosed spaces with little airflow increases the risk of heat-related stress.
REDUCE EXERCISE DURATION AND INTENSITY
On days when it is impossible to avoid the heat, it is recommended to shorten the duration of exercise and take more frequent breaks. García-Witulski says, "Sometimes a short walk in the morning or a light indoor workout can be safer and more realistic than stubbornly trying to maintain the same routine." Rebecca Stearns, a kinesiologist at the Korey Stringer Institute at the University of Connecticut, recommends moving to an air-conditioned environment during breaks if possible, or at least having shade, cold water, and fans available.
USE SMART COOLING METHODS
Although using an ice pack is the first method that comes to mind, Stearns notes that they have a surprisingly low cooling effect because they cover only a small part of the body. A more effective method, "immersion cooling," involves submerging areas like the hands and forearms in cold water. Jay says, "If you apply water to your skin and let it evaporate, you do the work that sweating would do without needing to sweat." Using a cold, wet towel that is changed frequently on the arms, legs, and torso is also an effective alternative.
Lowering body temperature before exercise is also beneficial. Research shows that consuming ice water or mixtures containing ice particles before exercise cools the body and improves performance. Stearns says, "Lowering your body temperature slightly before going out into the heat extends the time until conditions become dangerous."
RESPECT YOUR BODY'S ADAPTATION PROCESS
Gradually increasing the amount of exercise done in the heat allows the body to get used to these conditions; this is called "heat acclimatization." According to Stearns, after seven to 14 days of regular exercise in the heat, resting core body temperature usually drops, the sweat rate increases, and blood plasma volume rises. However, Jay reminds us that this adaptation is not permanent: "If you don't use it, you lose it."
RECOGNIZE WHEN YOU NEED TO STOP
While deaths are relatively rare when exercising in the heat, heat exhaustion is becoming increasingly common. Stearns emphasizes that elite athletes may be at higher risk than amateurs because they are accustomed to pushing their biological limits. When symptoms such as dizziness, nausea, extreme fatigue, or palpitations appear, it is necessary to stop exercising immediately and try to cool down.
García-Witulski says, "As heat waves become more common, people will increasingly have to adapt not only whether they move, but also when, where, and how they move."
News Source: 12punto
