6 ways to exercise safely in hot weather: Critical recommendations from experts

The decision to provide players with extra water breaks at 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 forefront. 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 like 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 people to move less, which could cause approximately 470 thousand to 700 thousand premature deaths annually 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 primary way the body loses heat is through the evaporation of sweat; however, humidity hinders this mechanism. "Because there is more moisture in the air, the driving force that enables evaporation is weakened," says Jay. 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 avoiding the heat is not possible, it is recommended to shorten exercise duration and take more frequent breaks. "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," says García-Witulski. 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 finding shade, cold water, and a fan.

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. "If you apply water to your skin and let it evaporate, you do the work that sweating would do without needing to sweat," says Jay. 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. "Lowering your body temperature slightly before going out into the heat extends the time it takes for conditions to become dangerous," says Stearns.

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 THE MOMENT YOU NEED TO STOP

While fatalities 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.

"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," says García-Witulski.

News Source: 12punto