Six Tips for Exercising Safely In Hot Weather (23 Jan 2018)

Exercising in hot weather increases our body temperature. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we perspire. But this natural cooling system can fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last – and even heat stroke.

Here are some tips to keep you on track:

 Every Tuesday on 
East Coast Drive with Bongani and Mags
between 16h40 & 16h50


Tip 1 - Drink Up (Water)

Working out in hot weather isn’t easy, so don’t sabotage you fitness goals with calorie-dense sports drinks or juices. Water is usually your best option for hydration.

Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks. Fruits or veggies will also help replace valuable electrolyte loss.

How do you know if you're drinking enough water?

A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.

It also helps to listen to your body

Tip 2 - Ease Up

Start your routine by taking it easy at first. Just accept the fact that you can’t do what you normally do.

Whatever your Fitness/ Exercise routine, as your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.

Tip 3 - Avoid the Hottest Part of the Day

***Difficult one for those taking part in Endurance Sport***

For day-to-day training, rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade if you can jump into a pool whether to cool down or for a workout in water.

Tip 4 - Wear Light-Colored, Lightweight Clothing

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

Tip 5 - Eat Snacks to Maintain Energy

Pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories.

Tip 6 - Know When to Say, “I’m Going Inside.”

No doubt, the thought of not finishing your workout is not a good one BUT it may kill you if you try - LISTEN TO YOUR BODY.

If you’re feeling any of the following, find shelter or air-conditioned comfort fast.

  • Weakness
  • Light-headedness
  • Dizziness
  • Paling of the skin
  • Headache
  • Muscle cramps
  • Nausea or vomiting
  • Rapid heartbeat



Remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most. Frequency of days far outweighs the amount of time of any given exercise session.

Finally, if it’s just too hot, stay indoors and do your resistance training!!!!!!