Seven tips for exercising safely during a heatwave

The document outlines the physiological strain that combining exercise and high temperatures places on the body, particularly the cardiovascular system and cooling mechanisms. It identifies high-risk groups, including the elderly, children, pregnant women, and those with underlying health conditions, and provides a seven-point strategy for safe exercise: staying hydrated with fluids and electrolytes, lowering intensity, planning for cooler times of day, wearing breathable clothing, seeking green spaces over urban areas, using internal and external cooling methods, and monitoring for symptoms of heat illness.

• Exercise during high temperatures places significant strain on the body's cooling mechanisms and cardiovascular system. The heart must work harder to divert blood to the skin's surface for cooling while simultaneously providing blood flow to active muscles, which can lead to dehydration and impaired function of the heart, lungs, and muscles.
• Certain populations are more susceptible to the adverse effects of heat stress and are advised to avoid exercise during heatwaves, specifically the elderly, children, pregnant women, and individuals with underlying health conditions.
• Safe exercise in heat requires specific adjustments: hydrating before and during activity (using pale yellow urine as a hydration indicator), lowering workout intensity, exercising in early morning or late evening, wearing light-coloured breathable clothing with SPF 30+ sun cream, and choosing green spaces over urban environments.
• To manage body temperature, the guide recommends combining internal cooling (cold water, ice pops) with external methods (ice vests, cold towels, cold showers, or ice baths). It also notes that the body can adapt to heat after five to ten days of exercising in hot temperatures, potentially lowering the risk of heat illness.
• Heat illness can be life-threatening; symptoms include headache, dizziness, confusion, excess sweating, muscle cramps, sickness, severe fatigue, and unusually heavy breathing or high heart rate. Immediate cooling via water immersion or fanning in the shade is recommended if illness is suspected.

APA

Gibson, A. W. J. R. O. (2022). Seven tips for exercising safely during a heatwave. World Economic Forum. https://www.weforum.org/stories/climate-action/seven-tips-for-exercising-safely-during-a-heatwave/

Chicago

Gibson, Ash Willmott, Justin Roberts, Oliver. Seven tips for exercising safely during a heatwave. World Economic Forum, 2022. https://www.weforum.org/stories/climate-action/seven-tips-for-exercising-safely-during-a-heatwave/.

Wikipedia

{{cite report |last1=Gibson |first1=Ash Willmott, Justin Roberts, Oliver |title=Seven tips for exercising safely during a heatwave |publisher=World Economic Forum |date=21 July 2022 |url=https://www.weforum.org/stories/climate-action/seven-tips-for-exercising-safely-during-a-heatwave/ |access-date=23 October 2026 |via=Climate Insights Directory}}

BibTeX

@techreport{gibson2022seven, author = {Gibson, Ash Willmott, Justin Roberts, Oliver}, title = {{Seven tips for exercising safely during a heatwave}}, institution = {World Economic Forum}, year = {2022}, month = jul, url = {https://www.weforum.org/stories/climate-action/seven-tips-for-exercising-safely-during-a-heatwave/}, urldate = {2026-10-23}, note = {Indexed by Climate Insights Directory} }