How to Stay Safe and Fit This Summer

When temperatures soar in summer, many of us don’t feel like exercising. In fact, it can even feel unsafe to push ourselves in the heat. While regular exercise is essential for staying fit and healthy, there are situations where it's better to avoid it altogether.

In countries where hot weather is present year-round, it's understandable that people may be less physically active, especially without access to air conditioning. It also depends on the individual. Athletes who live in tropical climates often develop a higher tolerance for heat and adapt their training to match the environment.

So, how can we stay active while staying safe in hot weather? Let’s explore how to exercise wisely during the summer months.

When Not to Exercise in Hot Weather

Exercising in extreme heat can lead to dehydration, heat exhaustion, or even heat stroke. Be especially cautious in the following conditions:

• Extreme Temperatures: Avoid working out in high temperatures, especially when combined with high humidity. (See the temperature guide below: Heat & Exercise Safety for Adults and Children.)

• Midday Sun (11am–4pm): UV rays are at their strongest. Exercising during these hours greatly increases the risk of overheating.

• Poor Air Quality: If the air is thick, dusty, smoky, or polluted, skip outdoor workouts entirely.

• High Humidity (Above 70%): Sweat doesn't evaporate efficiently in humid conditions, making it much harder for your body to cool down.

Listen to your body - if you feel dizzy, nauseous, overly tired, or experience chills, stop immediately and cool down.

Heat and Exercise Safety for Adults

Be mindful of how heat affects your body. Use the guide below to help determine when it’s safe to exercise outdoors:

🟢 < 25°C (77°F) – Safe and comfortable
Ideal conditions for outdoor workouts. Stay hydrated.

🟡 25–28°C (77–82°F) – Use caution
Hydrate well, wear light clothing, and take frequent breaks.

🟠 29–31°C (84–88°F) – Limit exercise
Keep sessions short and low-intensity. Exercise early in the morning or in shaded areas.

🔴 32°C+ (90°F+) – Avoid outdoor exercise
High risk of heat-related illness. Opt for indoor workouts or take a rest day.

Always listen to your body. If you feel unwell, stop and cool down immediately.

Heat and Exercise Safety for Children

Children are more vulnerable to heat than adults because they sweat less efficiently and their body temperature rises more quickly. They may also not aware of the signs of overheating or know when to stop.

🟢 < 25°C (77°F) – Safe for outdoor play and exercise
Encourage active play. Keep kids hydrated and protected from the sun.

🟡 25–28°C (77–82°F) – Use caution
Outdoor play is okay with frequent water breaks. Dress children in light, breathable clothing and watch for signs of tiredness.

🟠 29–31°C (84–88°F) – Limit activity
Keep exercise light and short. Choose shaded areas or move play indoors during the hottest parts of the day.

🔴 32°C+ (90°F+) – Avoid outdoor play
Stay indoors or opt for water-based play. The risk of heat illness is high at this temperature.

Kids don’t cool down as easily as adults. Always provide water, offer rest breaks, and supervise them closely in warm weather.

Avoid outdoor play if:

• Humidity is high (over 60–70%) — it makes it harder for the body to cool down.

• The environment is sun-exposed, enclosed, or poorly ventilated.

How People in Tropical Climates Can Stay Fit

People living in hot, humid regions often adapt their workouts by adjusting when, where, and how they exercise. Here’s how:

1. Early Morning or Evening Workouts
   Exercise before sunrise or after sunset when temperatures are cooler.

2. Hydration is Key
   Begin your day with water and sip regularly throughout your workout. For long or intense sessions, include electrolytes.

3. Indoor Workouts
   Train in air-conditioned gyms or use fans at home to stay cool.

4. Cooling Towels & Lightweight Gear
   Wear moisture-wicking, breathable clothing. A cold towel on the neck can help lower body temperature.

5. Short, Efficient Workouts
   Keep sessions under 30 minutes. HIIT or circuit training can be highly effective and safer in the heat.

Types of Exercise Suitable for Hot Weather

When it’s hot, it’s best to swap intense cardio for lighter, more controlled activities that are gentler on your body and help prevent overheating.

Best Exercises for Hot Weather:

• Swimming or Water Aerobics – Excellent for full-body movement while staying cool.

• Indoor Yoga or Pilates – Keeps you active without raising your core temperature too much.

• Walking Indoors or in Shaded Areas – Try shopping malls, shaded parks, or tree-lined paths.

• Stretching & Mobility Routines – Ideal for maintaining flexibility and joint health.

Conclusion

In hot weather and under strong sunlight, exercising can feel difficult, and that in itself is a sign to pause and reassess. Even when we're not exercising, it's easy to become dehydrated and suffer from heatstroke without realising it.

We need to take extra caution when engaging in outdoor activities above 32°C, and even temperatures between 29–31°C require care and adjustment. Children are especially vulnerable, as they often don’t recognise the signs of dehydration or overheating when they are focused on playing or exercising outdoors.

It’s important to be flexible and adapt to the conditions, especially in tropical climates. Try to exercise during the early morning or late afternoon to early evening, when it’s cooler. Choosing shaded areas or indoor environments makes exercise safer and more comfortable.

Lastly, remember that people in tropical regions may stay healthy and active not through formal workouts, but through walking, manual labour, or daily chores, which naturally keep them physically engaged.