1. Choose the right time
The time you exercise is crucial during a heat wave. Temperatures are highest in the afternoon, so it is better to exercise in the early morning or late evening. During these times it can be as much as 10 degrees cooler than in the middle of the day. For example, get up an hour earlier to exercise or go in the evening when the sun goes down. This will make exercising a lot more enjoyable and less stressful for your body.
2. Swimming
Swimming is an excellent way to exercise during hot weather. It keeps your body cool while you exercise intensely. You can go to a beach, lake or swimming pool. Indoor pools in particular tend to be quieter during heat waves because many people seek out the sun. Swimming offers a full-body workout without the risks of overheating.
3. Other water sports
Besides swimming, there are plenty of other water sports you can do to stay active. Think canoeing, surfing, snorkeling, or simply throwing a ball over while in the water. These activities will keep you cool while providing a fun and refreshing way to exercise.
4. Walking in the shade
Walking is a less intense form of exercise that is easier to sustain in hot weather than, say, running. Find hiking trails that pass through shady areas such as forests. Take plenty of water and some snacks with you to stay hydrated and energized.
5. Fitness room with air conditioning
Many gyms are air-conditioned, which is ideal during a heat wave. By going to the gym at the hottest time of day, you avoid the extreme heat outside. Check beforehand to see if your gym has air conditioning. Many gyms also offer special deals during the summer months, allowing you to get a cheaper membership.
6. Consider not exercising
When it is extremely hot, it may be wise not to exercise for a few days. Hitters usually only occur a few days a year in the Netherlands. By taking a short break, you avoid overheating, tightness in the chest and dehydration. Always listen to your body and take rest when necessary. You can always resume exercising as soon as the temperatures are more comfortable again.
General tips
- Stay hydrated: Drink plenty of water before, during and after exercise.
- Wear light clothing: Choose breathable and lightweight clothing that helps keep your body cool.
- Protect yourself from the sun: Use sunscreen and wear a hat or cap to protect yourself from the sun.
- Take breaks: Take frequent breaks to cool off and hydrate.
By keeping these tips in mind, you can continue to exercise safely and effectively even during a heat wave.
