The most crucial factor for outdoor activity in the heat is to be well-prepared
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Staying active in Dubai’s melting summer can be challenging, but a select group of Dubai residents continue to embrace outdoor workouts, despite the intense heat and humidity.
Here are their top tips and strategies for staying fit during the hottest months of the year, along with the common challenges they face and how they overcome them.
Playing outdoors during summer helps me push my limits and achieve a greater sense of accomplishment compared to indoor games – Shakeeb, padel player
Ahmed, 28, Egyptian
Sports: Long-distance running and athletics
- Experience: Runs both indoors and outdoors, regardless of the season.
- Benefits: Running in the heat can increase heart tolerance.
- Preparation: Emphasizes hydration, recovery (sleep, nutrition, and massages), and gradually preparing for the winter season.
- Advice: Focus on staying hydrated and reducing exercise intensity in the summer. Balance outdoor and indoor sessions and adapt training based on the season.
The biggest challenge I have faced while running in high temperatures is the higher heart rate – Ahmad, long-distance runner
Heena, 26, Indian
Sports: Padel and cardio workouts
- Experience: Enjoys cardio workout and calorie burning due to heat of outdoor sports, finds the extra challenge motivating.
- Preparation: Drinks lots of liquids and electrolytes; stretches before exercise.
- Challenges: Dealing with heat and constant sweating. Notices increased fatigue due to the heat.
- Tips: Stay hydrated, use electrolytes, and avoid overexertion to prevent heat stroke. Wearing appropriate clothing, like dry-fit workout clothes, helps manage sweat and keep your body cooler.
The key to surviving the summer heat while playing sports is staying hydrated and wearing dry-fit clothes to manage sweat. – Heena, padel player
Shakeeb, 30, Sri-Lankan
Sports: Padel, cricket, running, athletics
- Motivation: Enjoys the increased effort and sense of accomplishment from outdoor sports. Feels more active and refreshed compared to indoor activities.
- Preparation: Drinks plenty of water, avoids eating too much before games, and engages in pre-workout activities like long-distance running, sprints, and power exercises.
- Challenges: High temperature can be demanding, getting tired faster, but gradual adaptation helps. Takes it slow if returning after a break.
- Performance Benefits: Increased endurance and ability to handle prolonged activities. Feels more energetic and refreshed after playing in the heat.
While the heat can be challenging, it’s all about building endurance over time. - Shakeeb
Tips on how to stay cool during outdoor workouts:
- Hydration: Drink plenty of water before, during, and after exercise to stay cool.
- Heat Acclimatization: Gradually increase heat exposure to help your body adapt.
- Proper Gear: Wearing dry-fit workout clothes helps manage sweat and keep your body cooler.
- Monitor Your Body: Pay attention to signs of heat stress, such as dizziness or extreme fatigue, and take breaks as needed. Plan workouts during cooler parts of the day, such as early morning or late evening.
With these tips, even on humid days, you don’t have to give up on your outdoor workouts entirely.Shutterstock
Exercising outside in Dubai's summer heat has its ups and downs. You’ll burn more calories and boost your heart health, but you also risk heat-related illnesses and extra fatigue.
To stay safe, make sure you drink plenty of water, get used to the heat gradually, and wear the right clothes. This way, you can enjoy outdoor sports even in the extreme heat.
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