Sharing Good Practice
Staying Fit When It’s Hot
Dr Thomas Gamboa Jr., Ed.D.
S
taying fit is a challenge for many
persons especially when it is
extremely hot. Whether you
are living in the United Arab
Emirates where the average summer
temperature can be near 52 °C (126 °F),
or any other country with significantly
high temperatures, one must be
cautious and creative when working
on staying fit. There are some safety
considerations that must be taken to
ensure that your workout programme
produces the end results you want
while keeping you safe. Some key
areas to focus on include staying
true to standard best practices such
as obtaining clearance by a medical
doctor, knowing the limitations of
your body and setting realistic and
obtainable fitness goals in your fitness
plan. When living in extremely hot
climates, additional safety precautions
must be considered.
One
of
the
most
important
components
of
any
fitness
programme is hydration. In extremely
hot climates, the importance of
continual consumption of water to
replenish fluids lost from exercise and
provide the body with the needed
substance to rebuild after a strenuous
workout is crucial to your success and
safety. Working out in hot conditions
increases your body temperature, as
such, it is important to become aware
14 | May - Jun 2015 |
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of the symptoms of potential heat
exhaustion and the right steps to take
if you or someone is showing these
signs.
Below are a few steps to
take in order to stay fit in hot
temperatures. Please, keep in
mind that these tips require
careful planning and time
management:
1. Check the weather forecast for
the days that you are planning to
be active. Take into consideration
the time you wish to start your
activities and the duration of the
activities that you have in mind. If
you are planning an afternoon run,
it is important that you know the
expected temperature at specific
times of the afternoon, so as to
dress appropriately in order to stay
cool.
2. Ensure that you always have access
to water to stay hydrated.
3. Plan your workout for cooler time
periods, such as late evening or
early morning, which can go a long
way in protecting you from the heat.
4. Consider using an indoor facility.
Class Time
This can be a private gym, a public
facility, or one provided by your
employer. If you can find a cool
place to complete your workout, it
will not only protect you from the
heat, but also become a good place
for some added support from social
interactions.
5. Not everyone may have access
to public or employer operated
facilities. A good option is workingout in the comfort of your own cool
home. There are a number of free,
highly effective workout routines
that can easily be accessed online
that could help you.
6. Finally, opt for participating in water
activities such as swimming, water
skiing (with training), or others
that will allow you to stay fit while
remaining cool in the heat.
Do not allow extreme heat to prevent
you from participating in quality
exercise that will help you to get fit
and stay fit. It is always wise to do
some research and/or to speak to
a specialist (coach/gym instructor/
personal trainer) who may be able to
guide you. Remember to plan carefully,
stay hydrated and be committed to
your workout programme in order to
achieve the best outcomes.