How to exercise wisely in sweltering conditions
Rising temperatures can jeopardize individuals' long-term wellness by hindering their ability to engage in physical activity, experts caution. Here’s how you can persist when the heat intensifies.
Maintaining an active lifestyle during hot weather can prove to be tough. This challenge is one of the reasons athletes participating in the World Cup 2026 in the US, Canada, and Mexico are allowed extra, albeit debated hydration pauses 22 minutes into each half. With unprecedented heat on the horizon this summer, fueled by a robust El Niño weather system, exercising could become increasingly difficult.
However, not exercising each time the weather feels too warm can lead to significant long-term health concerns.
Increasing temperatures as a result of climate change could cause individuals to be less active during high heat, potentially leading to an alarming 470,000 to 700,000 premature fatalities annually by 2050.
Understanding why the heat makes you tire faster
When you engage in physical activity, your muscles contract and generate heat. Your body then attempts to cool down by sweating and redirecting blood flow to the skin.
This creates a dilemma as the same blood is essential for providing oxygen to your muscles." Your skin is essentially draining blood from your muscles, so you are unable to offer them as much oxygen.
In hot environments, fatigue can set in rapidly as your body struggles to transfer enough oxygen to your muscles; additionally, this can add extra pressure on your heart as it works harder to meet the increased demand.
So, how can you protect your long-term health while remaining active in extreme heat? Here are several strategies suggested by researchers to help you stay cool while engaging in exercise:
Exercise at cooler times
The most substantial change most people can apply is to work out during cooler hours, such as early morning or late evening, if feasible.
You might also choose times when your preferred exercise location is shaded instead of being exposed directly to the sun. "That temperature difference can reach 12-15C (22-27F) greater than the air temperature in the shade.
Consider the humidity
Humidity is crucial too. Your body primarily loses heat through sweat evaporation from the skin, which lowers your body temperature. However, in high humidity, this evaporation process is hindered as your body's cooling is less effective.
There is more moisture in the atmosphere, which decreases the [evaporative] force."
Wind speed is also a factor, which is why exercising in enclosed spaces with limited airflow increases the risk of heat stress.
Shorten your workout or decrease the intensity
On days when avoiding the heat is impossible, consider shortening your exercise duration and incorporating more rest breaks.
Sometimes it is safer and more sensible to take a quick morning stroll or engage in some moderate indoor activity rather than rigidly following your regular schedule. "Warmer weather increases thermal stress." Individuals become fatigued more quickly, sweat profusely, might experience dizziness or discomfort, often sleep poorly, and daily movements can feel less attractive and, in certain instances, less safe."
Lowering your body temperature before exercise creates a larger heat buffer before conditions become hazardous.
Rebecca Stearns, a kinesiologist at the Korey Stringer Institute at the University of Connecticut, suggests finding a cooler environment during breaks from exercise when possible. " "Take a moment to truly cool down if you can locate shade, cold water, and a fan, or if you can go into an air-conditioned place.
Cool down effectively
When considering cooling methods, it might be inviting to grab an ice pack. However, Stearns notes that while ice packs feel cool against the skin, they possess a surprisingly slow cooling rate because they typically cover only a small surface area.
Immersion cooling can prove to be a more effective method to cool down. This entails submerging parts of your body (like hands and forearms) in cold water. Alternatively, pouring cool water over yourself can also work.
"The work of sweating is fulfilled without the need to sweat by applying water to the skin's surface and allowing it to evaporate,"
By directing more blood to your muscles, your body is able to provide them with more oxygen.
Similarly, using a cold, damp towel to frequently wipe over your arms, legs, and torso can also help keep you cool.
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